Monday- Class times are at 9am and 10am ONLY today!



Wearing a 20 pound vest, three rounds for time of:
1K Run
*10 Muscle-ups
100 Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Always sad to see another hero WOD. 

*Sub 20 pull ups and 20 dips for 10 muscle ups.

"1/2 Luce" will be posted as well. 

Share on Facebook


  1. This should be nice and exhausting! Will be there at 10 with a couple of visiting Miami Crossfitters.

  2. I am weightlifitng at 11 if anyone wants to BUT YOU ARE ON YUR OWN!

  3. Brutal workout, but thanks to Pebbles’ ‘encouragement’, the little engine that could pushed through it.
    Great seeing JT and Jenny in the gym this morning! Welcome back newlyweds:)
    And good job Dave (aka Grumpy)! You’re doing awesome and lookin’ great!

  4. Fun lifting with Stringer, Andy, JT, Bostic and Garrett today! wooohooo.
    Welcome Jenny and ditto on the congrats to you and JT 🙂 It will be fun to have you both in the gym. We have quite a few couples now!
    If your spouse has not joined….bring ’em in! We’d love for them to WOD with us!