Tuesday

Strict Press: 1-1-1-1-1

Push Press: 3-3-3-3-3

Back Rack Jerk: 1-1-1-1-1

Monday

“The Chief”

 MAX Rounds in 3min of:

 3 Power Cleans
 6 Push-UPs
 9 Squats

♀ 95 lb ♂135 lb

Rest 1min. Repeat for 5 Cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Emanuel AME Church

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 (95/75)
 9 Lunges
 9 KB Swings (53/35)
 9 Ring Dips
 9 Goblet Squats (53/35)

 9 Pull-UPs
 9 Push Press (95/75)

 9 Burpees

"Charleston 9"

Charleston 9: The Ultimate Sacrifice

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”.

NEVER FORGET 

Bradford "Brad" Baity

Mike Benke

Melvin Champaign 

James "Earl" Drayton

Michael French

William Hutchinson

Mark Kelsey

Louis Mulkey

Brandon Thompson

WEAR RED!

9 Rounds for Time of:

  -3 Rope Climbs

  -6 HSPUs

  -9 Box Jumps (30”)

  -6 Toes 2 Bar

  -3 Deadlifts (315/205) 

Wednesday

20-30min of Active Recovery Cardio

60% Effort 

Hero WODs - Thur & Fri. 

Tuesday

Strict Press: 5-5-5-5-5

   then…

1min warmup ROW followed by,

4min of Rowing:

 :20 MAX effort 

 :20 Easy effort

 

Monday

4 Rounds For Time:

 10 Back Squats (225/155)

 Anchor RUN