#3goalstobetter CLINIC: Our 5th members-only clinic in our annual series is ADVANCED PULL UPS taking place this Sunday, May 22nd from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.

At this clinic, we’ll work on helping you train efficiency in your kip and how link more pull ups together. Plus, we will work on chest to bar pull ups and butterfly technique.  This clinic is for members who have 5 consecutive pull ups or more. Space is limited to the first 15 members, so sign up at the front desk asap!

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About Rankel
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

About Hero WODs:
Most Hero WODs are officially recognized by CrossFit headquarters and are performed in the same way at CrossFit boxes all over the world. The WODs structure has significance, for example, in this WOD, the 6 (deadlifts) represents the year in which Rankel was killed, 7 (burpee pull-ups) the day, and 10 (kettlebells) the year.

These WODs are designed to be tougher than most and not many CrossFitters finish these WODs RX nor within a time cap. And, of course, that’s okay, right? The real purpose of these WODs (besides getting a kick-arse workout) isn’t about your time or your score… it’s about your attitude. Daybreak uses these WODs to remind us to make the extra effort to stay positive and encourage one another — go ahead and give a mid-WOD high five to that member next to you! And when you hit those tough spots in the WOD, think about the effort and sacrifice our servicemen, servicewomen, fire/police and first responders make every day.