7.2.19 Workout of the Day

Taylor Gallant

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Independence Day Race: Today, by 3 pm, is the last day to register online for our 5k race. We have 275 registered runners signed up. Register here on the this at crossfit843.com/5k.

Hero Week: This week, is HERO WEEK. In celebration of Independence Day, we will celebrate the lives our fallen soldiers.

Committed Club: We will pick the winner of our June Committed winner today. Please continue to sign in upon arrival for your for your chance to win a free month.

Class Schedule:

Full schedule this week.

No classes on Thursday.

CrossFit and ICT

"Gallant"

For time: Run 1 mile with a 20/14 pound medicine ball 60 Burpee pull-ups Run 800 meters with a 20/14 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20/14 pound medicine ball 15 Burpee pull-ups