2 x 1 mile runs
rest 5 minutes between each

…Roger has the heaviest dead lift at CF Alex…385 lbs

Congrats to Katherine M. and Brandon (The Husband) on getting kipping pull ups!!

It is our work with military special op’s teams and police that has won our hearts and for which we are most proud. To get emailed testimonials from soldiers returning from Afghanistan who’ve been awarded Silver Stars Nominations, Bronze Stars with “V” devices, Bronze Stars, Joint Service Commendations Medals with “V” devices, ARCOMS, Air Force Commendation Medals, and CIB’s and Overseas Bars due to their “high levels of physical fitness in preparation for the conduct of combat” is, for me, an honor I will never forget. The U.S. Department of Justice’s National Police Corps Training Specialists became our first certification clients this year, and helping these fine men and women create a new standard for police training is the culmination of my nearly thirty years of studying human performance. -Greg Glassman, CrossFit Founder