CFD is going to the NC State Fair on October 22nd!  Check it out!

WOD

Strength:
Take 20 minutes to make up a missed strength workout from the past week.  

Metcon:
“Zembiec”
5 Rounds:
11 Back Squats (185/135)
7 Burpee Pullups
Run 400m

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, NM, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, VA, was killed during a firefight on May 11, 2007 in Baghdad, Iraq.

He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.