Monday – 9.17.12 – Hero WOD – “Rankel”

Sep
16

Rick

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Monday – 9.17.12 – Hero WOD – “Rankel”

MCF NEWS:

Paleo Challenge: We will be having a paleo potluck on Saturday, Sept. 22nd @ 12pm to kick off the paleo challenge. Everyone attending is encouraged to bring there favorite paleo dish along with copies of the recipe to distribute. We will have a brief lecture reviewing the guidelines of paleo living as well as rules for the challenge. Hope to see you all there!

Link of the day:

Squat Struggles – Katie Hogan

Thanks to Laura and Shane Phelps for an awesome weekend

CF Liberation…You guys rock! Thanks for being a great host box.

The four of you showed up…and for that you are “Stronger Than Yesterday”

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.First posted January 7 2011

W.O.D

20 min AMRAP

6 Deadlift (225/155)

7 Burpee-Pullup

10 KB Swing

200m sprint

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Monday – 9.17.12 – Hero WOD – “Rankel”

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