Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.



Games Ticket Raffle

Planning on going out to California for the 2016 CrossFit Games? You have a chance to avoid the hell of waiting for hours online only to get Heismaned for tickets. The day before the tickets go on sale to the public we will be doing a raffle for a pair of tickets at a level that will be known tomorrow. If you were going to buy tickets next week we will let you know how to enter the raffle (free of charge) on Monday and have a chance at buying the tickets at face value, guaranteeing you get them and don’t have to wait for hours online or other horror stories I have heard about purchasing the hottest ticket in sports.


More on this Monday. For now we got a Hero WOD named “Brenton”. This one is different! Get in here and honor this fallen hero. If you have never done a Hero yet, do it!


Strength.com is running some awesome specials for supplements including Stronger Faster Healthier Proteins and NutriForce! Get on the bandwagon of this great system! Go through our portal here and get 10% off!


Paleo Power Meals orders due tonight!





BootCamp Sprint


WARMUP : Double Under Practice with Coach for 4 minutes then 1 minute max double unders


1. 3 Rounds, 2:00 each round 1:00 rest

5 Strict Pull-Ups/Ring Rows
5 Squat and Press with plate 35/24
5 Burpee onto plate
5 GTOH w plate
5 Russian Twists (each side) with place
AMRAP Walking Lunges, Plate at chest or OH


2. Conditioning : 5 Rounds
Row 250m
10 Box Jumps 24/20
rest :30





Strength : Power Clean + Hang Power Clean + 3 Deadlift + Hang Power Clean + Front Squat + Push Press

– Find a max for the complex in 15-20 minutes



Hero WOD : “Brenton”

For Time : 5 Rounds
100′ Bear Crawl
100′ Standing Broad Jump
– 5 Burpees every 5 broad jumps


S : Walking Lunges for Bear Crawl, 3 Burpees
L1 : 3 Burpees


Rx+: Wear 20# weight vest



The Program  : No Extra Work

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