Forged Friday


Tabata Dead Bug
Tabata R Side Plank
Tabata Left Side Plank

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.



Complete as many rounds as possible in 11 mins of:
5 Deadlifts, 315/210 lbs
18 Wall Balls, 20/14 lbs
17 Burpees Over Bar

Post rounds and reps to beyond the whiteboard.

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT, and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler, and Aubrey.