Emanuel AME Church Victims

We remember June 17, 2015...

Emanuel AME Church Shooting Victims

Rev. Clementa Pinckney

Cynthia Hurd

Rev. Sharonda Coleman-Singleton

Tywanza Sanders

Ethel Lance

Susie Jackson

Depayne Middleton Doctor

The Rev. Daniel Simmons

Myra Thompson

9 Rounds for TIME of:

 200m RUN

 9 Hang Cleans (75/55)
 9 Lunges
 9 KB Swings (53/35)
 9 Ring Dips
 9 Goblet Squats (53/35)

 9 Pull-UPs
 9 Push Press (75/35)

 9 Burpees

Thursday

Using a 5min clock for 4 intervals...

Complete 4 times for Max DU reps:

At the start of each Round ROW 500m as fast as possible. Immediately, start doing as many Double Unders as you can until the 3 minute mark. 

 Rest 2min between Rounds

Score= Total DU reps

Wednesday

Back Squat: 6-6-5-5-3

Close Grip Bench Press: 10-10-10

GHD Situps: 10-10-10

Tuesday- "Charleston 9"

Today, we pay tribute on the 11-year anniversary…

On June 18, 2007, a fire in Charleston, SC claimed the lives of 9 firefighters after a flashover and structural collapse. From the time of the initial call to the collapse was 37 minutes. In the fire service around the world, they became known as the “Charleston 9”.

Charleston Fire Dept. to hold remembrance ceremony for Charleston 9 



NEVER FORGET 

• Engineer Bradford "Brad" Baity, of Engine 19
• Capt. Mike Benke of Engine 16
• Firefighter Melvin Champaign, of Engine 16
• Firefighter James "Earl" Drayton, of Engine 19
• Asst. Engineer Michael French, of Ladder 5
• Capt. William Hutchinson, of Engine 19
• Engineer Mark Kelsey, of Ladder 5
• Capt. Louis Mulkey, of Engine 15
• Firefighter Brandon Thompson, of Ladder 5.

WEAR RED!

9 Rounds for Time of:
  -3 Rope Climbs
  -6 HSPUs
  -9 30" Box Jumps
  -6 Toes 2 Bar
  -3 Deadlifts (315/205)

Monday

AMRAP in 15min of:

  Anchor RUN

  10 Ring Dips
  20 Russian Twist (25/15)

  10 Pull-UPs