It's a Great Day to be GREAT!
June 03, 2023
Saturday 230603
Day 6
Saturday 230603
Coach’s Choice.
Classes 7, 8, 9am
June 02, 2023
Friday 230602
Day 5
Friday 230602
A. EMOM 9:00
Min 1: 45 side bridge
Min 2: 45 side bridge
Min 3: 45 FLR, hollowbody, or handstand
Rest to 12:00
B. AMRAP 18:00
Run to curb and back
7 burpee pull-ups
6/6 kettlebell snatches 16/12kg
10 goblet squats
20 Russian twists with plate
June 01, 2023
Thursday 230601
Day 4
Thursday 230601
A. 6 sets
1:30 apparatus
1:30 skill work of choice
1:00 rest
B. Yoga
May 31, 2023
Wednesday 230531
Day 3
Wednesday 230531
A. Tabata Mash-up
Wall balls
Double unders
Rest 2:00
B. AMRAP 5:00
Apparatus of choice, max distance
Rest 3:00
C. AMRAP 12:00, medball nte 20
10 medball box step-ups 20”
8 dips: box or ring
8 ring rows
10 medball sit-ups
May 29, 2023
Tuesday 230530
Day 2
Tuesday 230530
A. EMOM 8:00
Min 1: 45sec ski
Min 2: 12 goblet lunges 40//25
Rest 2:00
B. EMOM 8:00
Min 1: 45 sec row
Min 2: 30 sec hollo/arch Kipling work
Rest 2:00
C. EMOM 8:00
Min 1: 45 sec assault bike
Min 2: 12 alt DB hang clean & jerk 40/25
Monday 230529
Day 1
Monday 230529
Classes 7, 8, 9am only.
“Buro”
200m sandbag carry
34 bar-facing burpees
60 wall balls
50 kb swings… not to exceed 32kg/24kg
40 ground to overhead… not to exceed 95/65
34 bar-facing burpees
200m sandbag carry
Gary moved to Jefferson Twp while in elementary school. This is where he and CPJ met and became lifelong friends.
In the words of Pat:
“Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where he served for five years. He then joined the New York City Police Force where he worked at the Midtown South Precinct during 9-11. Gary moved to Chesterfield, VA. to join the Chesterfield County Police Force, where he lost his life in the line of duty. Gary fulfilled his lifelong ambition to both serve and protect his country as a Marine and Police Officer. Gary was an exemplary and highly-respected police officer, and his achievements as a soldier and police officer pale in comparison to the type of man he was. Gary had a magnetic, larger than life personality that touched the lives of many. He made friends with everyone he came in contact with, and had a smile that could light up a room. He would bring joy to your heart just by looking at his cheerful face.
A beloved friend... never forgotten... forever honored on Memorial Day.”
May 28, 2023
Sunday 230528
Day 7
Sunday 230528
RedShed Rest Day