Open Gym

October 22nd: 

Open Gym 10am-1130an 

October 22nd 2016 marks 5 years exactly since U.S. Army 1st Lt. Ashley White of the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, passed away from wounds suffered when insurgents attacked her unit with an improvised explosive device in the Kandahar Province if Afghanistan on Oct 22, 2011. CrossFit dedicated the Hero WOD "White" to this brave young woman who sacrificed everything for her country

"White" is 5 Rounds for time:

15 ft rope climbs, 3 ascents

10 Toes-to-bars

21 Walking Lunges with 45 lb plate overhead

Run 400 meters

post time completed 

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