FUNday

SHOW UP @ 2pm!

Thursday

5 by 5

EMOM for 10min Complete:

  EVEN: 25 Double Unders

    ODD: 20 KB Swings (50/30)

9/11

BUY In: 2001m RUN (1.25 miles)

Accumulate 343 reps by alternating 9/11 reps
   7 Rounds of:
    9 Deadlift (175/125)
    11 Burpee Pull-UPs
    9 Box Jumps
    11 Wallballs
    9 HR Pushups

CASH Out: 110 Walking Lunges

              Significant Numbers: 
              9/11/2001 - Date
              343 - NY Firefighters Lost
              175lbs - AA Flight that hit South Tower
              125 - Deaths at the Pentagon
              110 - Stories of the Twin Towers

On September 11, 2019, people will gather in New York City and across the nation to mark the eighteenth anniversary of the terrorist attacks of September 11, 2001, the single-deadliest act of terrorism committed on U.S. soil. The attacks resulted in the deaths of nearly 3,000 people in Somerset County, PA, Arlington VA, and at the World Trade Center site in Lower Manhattan. WE WILL REMEMBER the victims, honor the first responders who perished on that day, and support families and survivors who continue to suffer from illnesses related to the attacks.

• 8:46 a.m.: American Airlines Flight 11 struck the North Tower (1 WTC)
• 9:03 a.m.: United Airlines Flight 175 struck the South Tower (2 WTC)
• 9:37 a.m.: American Airlines Flight 77 struck the Pentagon
• 9:59 a.m.: South Tower (2 WTC) collapsed
• 10:03 a.m.: United Airlines Flight 93 crashed in Somerset County, PA
• 10:28 a.m.: North Tower (1 WTC) collapsed

Tuesday

BOX SQUATS: 10-10-5-5-3-3-3

5 Rounds for Quality:

  :20 ON- :20 OFF
:20 Handstand Hold
:20 Hollow Rocks
:20 Bar Hang
:20 L-Sit

Monday- JOE!

On September 8, 2014, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex, Charleston County Sheriff's Deputy Joe Matuskovic was killed and another Deputy was shot and injured. Charleston County Rescue Assistant Chief Larry Britton also passed away that night from natural causes while providing support to the officers on scene.

Joe was a great friend and Officer while serving at the City of Charleston Police Department, FLETC and the Charleston County Sheriff's Office. He lived life to the fullest and always found a reason to smile.  I will never forget that smile.
           
Our hearts go out to everyone that was involved or affected by this tragic incident, especially to the families of Joe Matuskovic and Larry Britton. 

They are missed, but NOT FORGOTTEN...

Complete As Many Rounds As Possible in 20min of:
   - 9 Power Cleans (135/95)
   - 8 Burpees
   - 14 Toes 2 Bar
   - 173m Shuttle RUN