"This story shall the good man teach his son; And Crispin Crispian shall ne'er go by, From this day to the ending of the world, But we in it shall be remembered - We few, we happy few, we Band of Brothers; For he today that sheds his blood with me Shall be my brother; be he ne'er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs'd they were not here, And hold their manhoods cheap whilst any speaks that fought with us upon Saint Crispin's day."

-William Shakespeare, “Henry V”



"Fianna Fail"

400m Run

10 Burpee Pull ups

200m Run

10 Kettlebell swings (2/1.5)

100m Run

10 Burpee Box jumps (30/24)

400m Run

1 Rope Climb

400m Run

10 Burpee Box jumps (30/24)

100m Run

10 Kettlebell swings (2/1.5)

200m Run

10 Burpee Pull ups

400m Run

On Wednesday, 15 October 2003 Mike's Team was hit by a roadside bomb while on a Diplomatic mission in the Gaza Strip. We do this WOD in memory of the lives lost that day.

John Linde, John Brahchizio and Mark Parsons you will never be forgotten.

"Greater love hath no man than this, that he lay down his life for his friends."

John 15:13

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Open Gym

-or-

Suggested WOD

12 Squat Clean (155/105)

12 Muscle-ups

9 Squat Clean

9 Muscle-ups

6 Squat Clean

6 Muscle-ups

A. Bulgarian Split Squat

5-5-5-5-5

B. For time:

500m Row

C. For time:

2k Row

A. Front Squat

5-5-5

B. 3 rounds

15 Pull-ups

30 Sit-ups

60 Double unders

A. Jerk

3-3-3

B. 5 min AMRAP

Clean & Jerk (155/105)

A. Power Clean

Work to a heavy 1 rep

B. “Power Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Open Gym

-or-

Suggested WOD

100 Air Squats

4 Rope Climbs

75 Air Squats

3 Rope Climbs

50 Air Squats

2 Rope Climbs

25 Air Squats

1 Rope Climb

A. Deadlift

5 RM

B. 15 min AMRAP

30 OHS (95/65)

30 Box Jumps (24/20)

30 T2B

30 cal Row

A. Bear Complex

5 rounds for Load

Complete 7 unbroken sets of:

1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 Push-Press

*You can combine movements: Squat Clean Thruster + Behind the neck Thruster

B. 3 rounds for quality not time

8 Single Arm DB Press (35/20)

20 Death March Steps* (35s/20s)

100m Waiter Walk + Suitcase Carry

1 min rest

A. Power Snatch

2 RM

B. Open WOD 12.1

7 min AMRAP

Burpees to a 6” Target

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Open Gym

-or-

Suggested WOD

50-40-30-20-10

Calorie Row

Push-ups

Fantastic customer service.

Comfortable, durable trainers that can take what a CrossFitter puts them through.

LALO is the real deal.

A. Back Squat

3 RM

B. 21-18-15-12-9

Pull-ups

KBS (1.5/1)

Walking Lunges

We are very pleased to announce our affiliation with Rehband.

A. Push-Press

3-3-3

B. Saved by the Barbell

3 rounds for reps

1 min of Burpees

1 min of Wallballs (20/14)

1 min of Deadlifts (115/75)

1 min of Med Ball Sit-ups

1 min of Hang Power Cleans

rest 1 min

A. OHS

5 RM

B. 3 rounds

10 OHS (135/95)

50 Double unders

Met Con Training. Lifting. Running. Trail Running. Water Ops. Tactical.

What’s your need?

LALO can hook you up.

You may or may not have seen a previous Facebook post where we announced out relationship with LALO USA.

I have been training in the LALO BUD/S MAXIMUS Grinder for the last week. I’ve used them for MetCon Training, Lifting, Rucking, Grinder PT and medium distance running. That’s right, I’m training old school and I’ve gone back to BUD/S prep and added running to my programming.

Anyway, these shoes are legit. The customer service is great. When you’re ready for your next trainers you really should give them a try.

"Lynne"

Five rounds for max reps of:

Body weight Bench press

Pull-ups

Open Gym

-or-

Suggested WOD

3 rounds

25 DB Push jerks (50s/35s)

50 Double unders

25 Step-ups (50s, 24"/ 35s, 20")

50 Double unders