Congratulations Richard!

Congratulations Airforce Rich Lam dude!  We feel more safe knowing our freedom is protected by more and more CrossFitters.

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Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif: In 20 minutes find max shoulder press.

Entrée: "Helmut"

For Time:

  • 1000 m Row
  • 40 Burpee Deadlifts 135 lbs
  • 30 Shoulder to Overhead 135 lbs

Post total time.

Dessert: Reverse Hyper 12-12-12 @ 50% max back squat weight.

Log results to your CSV BEYOND THE WHITEBOARD account.