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– See Holiday Hours (Below):
– Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY
– Tuesday July 4th: CLOSED
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.



7 Rounds for time of
7 x Handstand Push-ups
7 x Thrusters (135/95lbs)
7 x Knees-2-Elbows
7 x Deadlift (245lbs)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull-ups

Notes: Today’s Hero WOD may be undertaken as an individual or as part of two athlete team; there will be scaled options for both approaches provided in order to facilitate the ideal training experience as well as being logistically appropriate given any time constraints on classes.

“The Seven” HERO WOD explained:
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

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Samy Daghir

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