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Friday 7/3/15

2
Jul

Friday 7/3/15

BOX NEWS:

1.) Holiday hours- Friday, 7/3  6PM & 7PM has been canceled.  Saturday 7/4,  8AM Barbell club has been canceled. Special 9AM 4th July WOD.

2.) 30 Day Paleo Challenges starts Saturday, 7/11. More details to come!

3.) Ladies, join us on Sunday, 7/12 at 11:00 AM for a FREE self-defense seminar! Register here: crossfitblackbeard.com/FIGHTBACK

 

First Friday Hero WOD

“Nate”

20 minute AMRAP of:

2 Muscle-ups (Sub: Seated MU’s or Ring pull-downs)

4 Handstand push-ups

8 Kettlebell swing 70/44#

 

Nathan Hardy
 

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.

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