Happy Birthday Coach Steph!

 Hero WoD: "DG"

Complete As Many Rounds As Possible in 10 Minutes

of: 

8 Toes To Bar

8 Dumbbell Thrusters

12 Dumbbell Lunges

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M: pair of 15kg DB ---|--- W: pair of 10kg DB

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This workout was created to honour U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia. Click here to see when it first posted on ".Com".

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• Going relatively short for a Hero WoD today. This one looks fairly innocent but does pack a punch IF you hit it in the right vein. (Pretty big if there!).
• The Dumbbells are deliberately on the lighter side and that is to tempt you to never put them down from the start of the thrusters to the end of the lunges. What you will find here is that you will HATE holding onto them. (In case you hadn't noticed all 28 reps of each round have you holding onto something!).
• The rep numbers are low much like yesterday so this again allows us a chance to work on development especially in those toes to bar.
• We LOVE these kind of workouts at CBD. This is what your full attention will be on. Make these 10 minutes some of the hardest of your week yet!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your Number of ROUNDS to Beyond The Whiteboard.

Congrats to our very own Aussie Tia-Clair Toomey for winning her third straight CrossFit Games!!

Did you know next seasons CrossFit Open is in OCTOBER???? Lets get you all ready to rumble come spring!!