Monday July 4 2011

Happy 4th! 10 AM and 4:30 PM classes only today.



10 rounds of:

  • 15 ft Rope Climb, 1 ascent
  • 95 pound Back squat, 29 reps
  • 135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.


U.S. Army Captain David J. Thompson, 39, of Hooker, OK, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

First posted November 30 2010

Kevin Montoya video demo.