The Gym will be closed on Tuesday the 4th. But you can still get your workout on, Join the CFDNR Hooligans in running the Firecracker 5K July 4th. Wear your best Red, White, and Blue!!!
Warm Up: 5 mins
400 M Run
15 Hollow Body Kip Swings
15 Push Ups
Strength: 12 mins
3×8 Giant sets climbing as Heavy as possible (AHAP)
Bench Press
DB Alternating Curl
DB Flies
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.
In Memory Of
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23
Metcon: 30 Mins
Hotshots 19
Six rounds for time of:
30 Squats
19 Power clean 135/95
7 Strict Pull Ups
400 M Run
Elite Comp Class:
1) Snatch 20 Mins
2 Rep Max
2 Reps @ 95% 2 RM
2 Reps @ 90% 2 RM
2)Conditioning
Hotshots 19
Six rounds for time of:
30 Squats
19 Power clean 135/95
7 Strict Pull Ups
400 M Run
