5/23/14 “McGhee”


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.


Power Clean

5 x 3 (add 2.5 lbs to last workout)



Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (275)
13 push-ups
9 box jumps (24)

***This is a HERO WOD….scale accordingly!!! The dead lifts should be medium to heavy weight for you…box jumps should be what you would normally do for a WOD…high awareness for posture and midline stability during the dead lifts, push-ups should be done pretty fast with full range of motion and box jumps are also done as fast as you can…try to complete each round unbroken…if you rest, try to rest in between each round!!!

***Spartan Race T-shirt order and size sign-up sheet is on the whiteboard…if you are registered for the race, make sure you order your T-shirt!!!!

***Today is day 12 of the Push-up CHALLENGE.…it is not too late to join!!!! You would only need to do 78 push-ups if you wanted to join the challenge today and be caught up!!!! You WILL improve on your push-up capability.

CFS Owner Shannon Hildebrand so eloquently commented on the “true spirit” of CFS….below is her definition…PLEASE READ…this is the truth and we are all truly a part of making CFS what it is!!!!

“When the gym is empty and quiet is when I realize that it’s not the cool equipment or sweet ass space that makes this place incredible. It’s the people that make it awesome. It’s the positive energy, the smiles, the work ethic, the good community of friends and the unending encouragement of others that make our gym full and wonderful. We have forged bonds and friendships that will never be broken. We each shape each other more than we know. The lessons we learn inside these walls are lasting. There are times we might not always have a regular presence here but we always come back because of those things…And each and every time we are welcomed back with open arms.” -Shannon


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