FUNday

In TEAMs the of 2…

For TIME:

 60 KB Swings

 400m RUN

 60 Pull-UPs

 10 Shuttle RUN

 60 Box Jumps 

 400m RUN

 60 KB Snatches

 10 Shuttle RUN

 60 Goblet Squats

KB RX= 53/35

TEAM members work at the same time

Partition the Reps as you wish

"The Last Full Measure"

Thursday

Great Effort at the 9/11 Event!

BENCH Program

FOAM ROLLING PROTOCOL

9/11

September 11 is known for the single most tragic domestic terrorist attack of all time, but at the same time is known as "The Greatest Rescue Mission of all Time"

"In the sacrifice of the first responders, in the mutual aid of strangers, in the solidarity of grief and grace, the actions of an enemy revealed the spirit of a people," 

                        ~ George W. Bush 

8:46 am 

AA Flight 11 Struck the North Tower 

9:03 am

UA Flight 175 Struck the South Tower  

9:37 am

AA Flight 77 struck the Pentagon

9:59 am

South Tower Collapsed

10:03am

UA Flight 93 Crashed in Somerset, PA

10:28 am

North Tower Collapsed

Tuesday

“Helen”

3 Rounds For Time

 400m Run

 21 KB Swings (53/35)

 12 Pull-Ups

Monday

2,000m ROW (60% effort)

Every :30 for 10min Complete:

 5 Hammer Curls

 5 Push-UPs

Joe Matuskovic

 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...

AMRAP in 20min of:
     9 Power Cleans (135/95)
     8 Burpees
   14 Toes 2 Bar 

   173m Shuttle RUN

Thursday

 Parking Garage Stairs 

 45 minutes 

 9/11 Towers Event Prep

The Survivors' Staircase was the last visible remaining original structure above ground level at the World Trade Center site. During the September 11 attacks, the stairs served as an escape route for hundreds of evacuees.