You should take a few minutes out of your day to watch the video.  Scale this one if and as needed.  And for our military athletes, spouses, and families – thank you!

10am today – Intro to Paleo Medicine Class

24/April/2013 Wednesday WOD


Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Run 800 meters

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U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]