6.18.2020

FUNday



June 18th 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”
  • Captain Louis Mulkey
  • Captain Mike Benke
  • Firefighter Melven Champaign
  • Captain Billy Hutchinson
  • Engineer Brad Baity
  • Firefighter Earl Drayton
  • Engineer Mark Kelsey
  • Engineer Michael French
  • Firefighter Brandon Thompson

Complete in Memoriam
   9 Rounds for TIME:
     -3 Rope Climbs
     -6 HSPUs
     -9 30" Box Jumps 
     -6 Toes 2 Bar
     -3 Deadlifts (275/225)

6.17.2020

Thursday

Active Recovery. 
Get outside & move for 30min. 

Friday we honor “The Charleston 9”. 


6.16.2020

Wednesday- Emanuel AME Church

We remember June 17, 2015...

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

Watch EMANUEL free on STARZ.

6.15.2020

Tuesday

Back Squat: 5-5-5-5-5

         then...

3 Rounds of:
 30 Double Unders 
 15 GHD Situps 


6.14.2020

Monday

10.9.8.7.....1 Reps for TIME of:
  Power Cleans (135/95)