7 rounds

7 chest to bar

7 shoulder to overhead

7 deadlifts

7 handstand push ups

200m run


** I will scale this accordingly **


A friend of mine had recently found out his father has a cancerous mass attached to his kidney which is being removed today.  Through further tests they have also been confirmed that he has stage 4 lung cancer, which will never be curable.


They are a strong family.  Steve, the father will never ask for sympathy.   He’d rather have you face your fears head on, with courage and without doubt.   What is the main reason we do crossfit?


Written by Justin ” Be like my dad everyday and focus on the preservation of your beautiful lives and cherish the gifts you have.”

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