At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.
At Upper Cape CrossFit will wear a Red Shirt each and Every Friday until they all come home!
Remember Everyone Deployed
Back Squat Dance Party
5 Deads 205/135
Scaling options (40-50% of 1RM)
Bar should remain in your control for entire lift (read: DO NOT DROP)
LuRong Living Paleo Challenge Athletes: Get those last WOD results in...if your measurements have not been verified (you still need to measure both left and right arms and legs - see a coach)