Tracey (You all know her at TFoots) is moving to Utah at the end of the month!  Her last day at the box is today!.  We will have a going away dinner for her – please meet at Q-Shack in Durham at 7PM today!


New T-shirts are in – L and XL are back in stock.


“Tracey’s Farewell”

A. Skin the cats or Back Lever Negs (7 reps) + FL Neg (7 reps).


F in italics.

B. With one continuous running clock:

0:00-6:00: AMRAP 6:

5 T&G Power Cleans (you choose the weight) / 12 R-KBS

Row X meters where X begins at 100m and increases by 50m each rd.


6:00-9:00 Rest


C. 9:00 – 14:00: Flight Simulator (5-10-15-20-25…50…5 u/b DU) / Jump Rope Practice.  Perform 10 Air Squats AFAP OTM.


14:00 – 17:00: Rest


D. 17:00 – 22:00: AMRAP 5

6 T2B / 10 ABMSU

6 AD Cals

09 24 15

3 thoughts on “09 24 15

  • 09 23 2015 at 9:49 pm

    You’ve always had such a positive attitude in the gym since you first started. You always put your best effort into each workout and I’ll never forget your quirky sense of humor and your (rather unfortunate) love of cats! Thanks for being one of the most supportive and friendly athletes around.

    You will be missed!


  • 09 23 2015 at 10:47 pm

    Best wishes on your move T!! Gonna miss you like a lot!! Come visit soon!!

  • 09 24 2015 at 9:07 am

    We will miss you Tfoots!

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