Today’s Links –


  • Giuliana and Firas are getting married today.  Best of luck to the both of them!

Dr. and Dr. Kaddaha

  • Rick is competing in the CrossFit Northwest Regionals this weekend.  Good luck Rick!

Good Luck Rick!
Good Luck Rick!

  • Steve’s surgery went well.  Get back soon Pirate Boy!

7 minute abs
7 minute abs

Schedule –

  • Foam Roll / Mobility Warm up / Burgener Warm up
  • WOD – Five rounds for time – Mini “Kelly”
    • Run 1x around building (Out the front and in the front)
    • 15 Wall Balls (20/14)
    • 15 Box Jumps (24/20)
  • Finisher – Wall Sit with Med Ball.  Pass it back and forth until the last person drops.
  • Stretch