Most people want to change,

but few are willing to put the time,

energy, & dedication into making the change a reality.

Where do you stand?

WOD…

War Frank

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

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Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.


Endurance WOD…

TEMPO 80-90%

3+ hours BEFORE Mission CrossFit WOD or CrossFit Main Site WOD

Choose ONE of the following sports:

80% for the first half, 90% for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k