JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”. After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps. Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the BarbellRest 2 minutes, and then…“Ben” Complete as many...Read more

Gymnastics Day!! Crossfit Golden Trail Run: 6:00 p.m. Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds – Handstands/Handstand Pushups – Muscle ups – Toes To Bar – Pull ups – Metcon Four rounds for time of: 14 Slamball (30/20#) 14 Toes to Bar 400 Meter Run  Read more

Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Pause Front Squat (4-6 reps @ 31X1)  – Metcon Three sets of: Against a 3-minute running clock, complete… Row 500 Meters Dumbbell Ground to Overhead x Max reps Rest 3 minutes between sets.  Read more

Jesse grinding through some Thrusters! – Crossfit Golden Mountain Bike Ride: 6:00 p.m. Weightlifting Take 20 Minutes to build to todays 1 RM Power Clean (Build to a 1 RM)   Metcon Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups RX+: C2B Pull ups  Read more

Alex getting after it! – Weightlifting Every 3 Minutes, for 15 Minutes (5 Sets): Push Press (3-5 reps) Goal is to find todays 5 RM – Metcon Every minute, on the minute, for 15 minutes: Minute 1 – Row 200/150 Meters Minute 2 – Handstand Push-Ups x 10 reps Minute 3 – Double-Unders x 40 reps RX+ Triple Unders  Read more