6.18.2018

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”.



6.17.2018

Monday

AMRAP in 15min of:
  Anchor RUN
  10 Ring Dips
  20 Russian Twist (25/15)
  10 Pull-UPs




6.14.2018

FUNday

In TEAMs of 2...

Complete for time
 200m Farmers Carry (AHAP)
 100 Knees-2-Elbows
 100 Push Press (75/55)
 200 Double Unders
 100 Front Squats (75/55)
 100 Hang Power Snatch (45/35)
 200 Russian Twist (25/10)
 BLOCK RUN

1* TEAM member working at a time. 
Partition the reps as you wish.
BLOCK RUN together





‘I didn’t take off with weight lifting. I had to keep coming back and keep doing more, learning more. With weightlifting, you can always get better. You can always have a straighter pull. You can always be stronger and faster.’
                              
                -Mat Fraser,  2016 & 2018 CrossFit Games Champion

6.13.2018

6.12.2018

Wednesday

EMOM for 7min: 10 Back Squats (135/95)

5 by 5 (30/20s)

Alternate between:
Turkish Get-UPs: 4-4-4
Hip Extensions: 10-10-10




6.10.2018

Monday

“ARMISTICE”

AMRAP in 11min:
 11 Power Cleans (135/95 lb)
 11 Burpees Over the Bar
 19 Deadlifts (135/95 lb)
 18 Pull-Ups