Workout of the Day (WOD)

Friday 6/20/14

We have regular classes on Saturday but remember all classes are cancelled on Sunday as well as the photo shoot we were going to do(this is being rescheduled to July 20th).

I hope many of you can come out on Sunday for the fundraiser where 100% of the proceeds will go to the victims of the SPU shooting.  This event is being put together by Travis in our gym.

Many of you know Coach Travis R, he served 4 years in the Navy and is now a full time student at SPU.  Travis, like everyone, was extremely affected by the shooting tragedy that happened on June 5th.  Travis is organizing a fundraiser where all the money raised goes to the victims of this horrible event.  Please pass the word of his FaceBook Page and the link to donate.  Here is more information on what he's doing below:

From Coach Travis:
I, like many others, feel hurt and helpless in this time of tragedy. The victims of the SPU shooting, our fellow students, brothers and sisters, and their families, went through and are still going through extreme pain after the events of June 5th.

Myself and other SPU students are collecting money for the victims of the shooting and their families. We will do 1 burpee for every dollar donated by June 22nd. We will be doing our burpees at Crossfit Interbay on June 22nd at 10:00 AM. If you would like to join us please feel free to join in or show your support. 

You can email Coach Travis for more information at or contact me at

Please follow and share with all your friends the Wounded Falcon Project FaceBook page at:  FaceBook Link

and go to the donation website so you can give.  We have a goal of $5,000 but let's beat that because the more we raise the more we can help the victims of this tragic event.  The donation page is listed on the FaceBook page or you can go to:  Direct Link

OH Squat 5x5x5

20 Minute AMRAP
100m Medball Run (20/14)
5 Strict Pull-Ups
10 Push-Ups
15 V-Ups

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