9.07.2015

Joe Matuskovic


A year ago, 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 in the leg. 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 in the incident, especially to the families of Joe Matuskovic and Larry Britton. 
They are missed, but not forgotten...



In honor of Joe:

Complete As Many Rounds As Possible in 20min of:
   - 6 Power Cleans (155/115*)
   - 9 Burpees
   - 12 Toes 2 Bar
   - 200m run




9.03.2015

FUNday

TEAMs of 2 Complete for TIME:
   100 DB G2OH
   400m Run
   50 Toes-2-Bar
   400m Run
   50 Thrusters
   400m Run
   100 Burpees

*The Runs are completed together, 1 person working at a time on movements
*Partition the Reps as you wish between TEAMates


9.02.2015

Thursday

Shoulder Press: 5-4-3-2-1
Bench Press: 10-8-6-4-2

*Score is total weight for shoulder press and total weight for bench press


9.01.2015

Wednesday

5 Rounds for Time of:
  5 Power Snatches (95/65*)
 10 Pull-UPs
 15 Box Jumps (24/20")

 REFRESHMENTS TO FOLLOW AT THE "NO WAKE ZONE"!


8.31.2015

Tuesday

Every 2min for 20min alternate between:
    · 10 Clean & Jerk (135/75*)
    · 30 Hollow Rocks


8.30.2015

Monday

  For TIME:
21 Goblet Squats
9 KB Swings
400m Run
15 Goblet Squats
15 KB Swings
400m Run
9 Goblet Squats
21 KB Swings


 RX= 53/35*