Workout of the Day
Bent Over Barbell Rows
AMRAP 10 minutes:
5 shoulder to overhead, 115/75 lbs
10 deadlifts, 115/75 lbs
15 box jumps, 24/20 ”
Hot Shots Fundraiser
As some of you may know, on June 30, 19 firefighters lost their lives battling the Yarnell Fire in Arizona. For a lot of us, this hits close to home, for some of us, it hits home directly. Anyway, on August 31, please come take part in a Crossfit wide fundraiser to help the families of the 19 firefighters who died. 100% of the proceeds will be donated to the families. This is huge, most of the firefighters were “seasonal” employees meaning their families get no death benefits. For more info on the fundraiser please visit
The WOD hasn’t been posted, but I am inviting anyone and everyone to come by on the 31st and we will do the workout at 10 AM. Don’t want to do it by yourself? No problem, get a partner or form a team. Don’t think you can RX it (whatever it may be)? No worries we will scale it so you can take part. To make a donation follow the link above, we will total it up the day of the event. So to some it all up: anyone that wants to come workout is welcome, if you want to make a donation great, if not, that’s ok too. At 10 am on the 31st we will discuss the WOD, get all the teams and mods taken care of, and get after it.
On a final note, in the fire service when we do memorial events to honor out fallen, we proudly wear a name during the event. I will be handing out names of the Yarnell 19 (plus a Los Angeles City Fire Captain who passed away yesterday) to whoever would like to carry it with them.
Let me know if you have any questions and I hope to see everyone on the 31!