Warm-Up:
Coaches choice

WOD prep:
Prep the dead lift to wod weight

WOD:
Ralph (Hero WOD) 35 minute cap
4 Rounds For Time
8 Deadlifts (250,175)
16 Burpees
3 Rope Climbs (15 ft)
600 meter Run

Option 2:
4 Rounds For Time
8 Deadlifts (185,125)
16 Burpees
2 Rope Climbs (15 ft)
600 meter Run

Option 3:
3 Rounds For Time
8 Deadlifts (135,95)
16 Burpees
3 Rope Pulls
400 meter Run

*Scale load as needed.
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

The British Hero WOD “Ralph” was first posted on crossfit.com as the workout of the day for Friday, November 9, 2012 (121109).
Post WOD:

Indurance & Stamina:
Bike 200 calories.  Every minute perform 5 Burpees.

CFS Brief:
***Internet is back working at full speed. Please take a moment to sign in on the computer kiosk when you arrive – or as always, signing in on your phone works!***

Beginning July 1st we will no longer be offering BootCamp only memberships. Anyone with this type of membership has been given the offer to participate in our Foundations program. The Monday, Wednesday and Friday 5:30am classes and the Saturday 7:30am class will no longer be on the schedule. As always there are CrossFit classes available at all these times. We will continue to offer the Tuesday and Thursday classes at 8:30am with the same format we currently use. It will be something of a combo CrossFit/BootCamp class.

Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM

Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.