Team Hero Saturday!


Bring a friend to 10am class!



In groups of 2, working 1 person only at any given time perform:


25 STRICT Pull Ups/Ring Rows (20″ Box)

* Alternate movement each round

50′ KB Front Rack Lunge (53/70#)

25 Hand Release Push Ups

50′ KB Front Rack Lunge (53/70#)

* 6 total rounds *

(30:00 cutoff)


Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

Justin VanBeek

Written by: Justin VanBeek

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