11.14.2013

Funday

WOD: "Helen"

        3 Rounds for Time:

  • 400m Run
  • 21 KB Swings (53/35)
  • 12 Pull-Ups

11.13.2013

Thursday

WOD: DB Bench 8,8,4,4
             Plank Hold for Time
             2:00 Max DU




11.12.2013

Wednesday

WOD: "Tabata My Barbell" 
  • Back Squats 
  • Push Presses
  • Front Squats
*8 Rounds of :20 ON - :10 OFF for each movement using a 45lb barbell  Your score is the sum of your lowest rep count during each interval. BRING YOUR "BIG BOY" PANTS!


11.11.2013

Tuesday

WOD: Police Physical Ability Test
  • 75 Yard Run- around cones and over barricades 
  • Max Push-Ups in 1:00
  • Max Sit-Ups in 1:00
  • 1.5 Mile Run














Thank You

 Today, we honor those who bravely serve to ensure our freedom. 
To those that have payed the ultimate sacrifice, you will never be forgotten.