Every year we gladly accept this challenging workout in honor of so many people lost 17 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s

WARM UP In any order: 15 cal bike easy 30 Jump Ropes 5 Inchworm 10 cal bike sprint 15 kip swings Core (5 min) 2 Rounds of: 30 sec Flutter Kicks 30 sec Side Plank – Left 30 sec Heel Touches 30 sec Side Plank – Right 30 sec Tuck Ups METCON (15min) 12 Min

Don’t forget to get your tickets to the Guns vs Hoses Boxing match this Saturday after Project Uplift and cheer on our own. Yu Matsui from the noon class will be representing the Guns and looking to get a repeat victory after last year! You can get tickets here: https://nocofop3.booktix.com/ Warm Up: 5 Mins Flight

WARM UP (5min) MB Warm-Up HIPS (6min) 6min AMRAP (for quality) 10 X-Band Walk (R/L) 5 Hip Hikers per side 10 Rotational Lunges per side METCON (15min) “Saved by the Medball” 3 Rounds max reps: 1min Burpees 1min Wall Balls 1min MB Cleans 1min MB Sit-Ups 1min KB Deadlift

Elite Competition Class Front Squat 5 Reps @ 75% 4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 90% 1 Rep @ 93-95% Rope Climb + Front Squat For Time: 1 Rope Climb, 2 Overhead Squats (185/135) 2 Rope Climbs, 4 Overhead Squats (185/135) 3 Rope Climbs, 6 Overhead Squats (185/135) 4 Rope

Flying into the weekend. Well maybe rowing but its still Friday! Warm Up: 5 Mins 5 Min Circuit for Quality 8 Good Mornings 8 Pendlay Rows 2 Jefferson Curls 8 Burpees Strength: 18 Mins 5 x 1-8 Muscle ups or 10 Pull Ups on the 3:00 *Variations of MU are acceptable Mobility during rest –