Steve performs front squats in yesterday's workout. When Steve joined us in July he could barely get his elbows in front of the bar. His flexibility still has a little way to go, but he has made huge improvements in 5 months

Today’s WOD is by special request from one of our newest members, Lauren P.
On December 15th, 2010 GYSGT Justin “Schmalls” Schmalsteig (EOD Tech), Lauren’s husband’s best friend and a member of Oceanside Crossfit in Oceanside, Calif, was KIA on when a roadside bomb he was trying to diffuse went off. To read more about Schmalls click 



800m run

2 Rounds of…
50 Burpees
40 pull-ups
30 Pistols
20 Kb Swings (24/16)

800m Run

6 thoughts on “Schmalls

  1. Albert Steed says:

    Good luck today to everyone doing the Carolina Fitness Challenge! Hope you all kick some serious ass and represent well!

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