Happy 4th of July

*** Ok SMCF it is time to strap up your boots nice and tight and tackle this doozy of a hero wod tomorrow.   We will be opening the doors up at 8:45 to get in and get nice and warmed up.  The 9am group workout will start at 9:10am and the 10am group workout will start at 10:10am.  The workout will have a 50 minute timecap.  As always we will work to properly scale everyone and also properly scale the workout.  Lets all get together as one big family and push each other on this WOD.  We wanna see lots of high fives on those runs!

See everyone in the AM…make sure to wear your RED, WHITE and BLUE


Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile



U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Bull 7-4-13