Thursday, April 6 2017

Posted by Mandee on April 5, 2017   |   22 Comments





For Time:

25 Pull-Ups

10 Muscle-Ups

1.5 Mile Run

10 Muscle-Ups

25 Pull-Ups





Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.





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Check out Mason Dixon’s menu for next week.  4:10

22 responses to “Thursday, April 6 2017”

  1. Wendy W says:

    CJVK!!! He always puts up with us in 9:15 & we all love him for it! Looking good on the jerk!

  2. KOBRA says:

    CJVK does it for the culture. Every. Day.

  3. BP says:

    I’ve taught this kid everything I know. Keep making me proud young man ??‍♂️

  4. Bradley says:

    CJVK has been putting in the work since day 1, and it shows! Keep showing up and showing out.

  5. Jeff K says:

    CJVK…. Strong, determined, fast, friendly, helpful, encouraging and good for a showdown with a few other athletes within any given WOD on any given day! A quiet assassin.

  6. Mandee says:

    CJ VK! Always working hard while utilizing beautiful form and technique. Keep killing it stud 🙂

  7. Tj says:

    Do it for the kids and like we always say if they don’t know now …..they goin learn it today cause everyday we #keeppounding

  8. Lori Davis says:

    That’s my boy!! So proud of you!!❤️????

  9. FlyingJ says:

    CJVK….just warming up with that weight….Rock On

  10. Duke says:

    cjvk is the man….works hard every day…and it shows.
    always fun to workout with cj

  11. CoachDB says:

    Outstanding Rack and CFHSV Dedication. Keep on mission CJVK!

  12. Haley says:

    CJVK focused fast determined hard working athelete. Fun to workout with this guy and he feels right at home with the wonderful women of 9:15. Keep it up CJ!

  13. Nathaniel says:

    I’ve always said that CJ is just another one of the ladies and he proves it by matching their lifts day after day! Keep it up!

  14. Steve Price says:

    CJ is a super good guy with such a positive attitude ! He helps to push me when I get to workout with him. Of course he smokes me but he doesn’t make me feel bad about it . Great athlete who just keeps getting stronger!

  15. CJ VK says:

    25:40 Rx

    Thankful for the kind words and comraderie formed though training together.

  16. Nathaniel says:

    14:26 rx

  17. KOBRA says:

    14:30 RX

  18. Allison says:

    CJVK the legend. Always makes it a good day. ?

  19. AP says:

    21:12 Rx

  20. Jeremy M. says:

    4:15pm Class (Fun Group):
    15:25, RX
    – Great class Nathaniel/Bradley/Mandee/Kodi. CJVK is one bad dude! That rack looks amazing! Keep it up stud!

  21. Justin says:

    17:24 scaled to bar muscle ups

  22. Mac says:

    17:35 rx