Upcoming Events

FireTeam 3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

Strength / Skillwork

Back Squats
8-5-3-8-5-3
50-65-80-60-75-90%

WOD

Teams of 2, 3 or 4 Relay Race
[Run 2-3 Teams at a time]
30 yard Sled Drag
5 Calorie Bike
30 yard Sled Drag
————–
5 Tire Flips
5 Tire Jumps
5 Burpees
5 Indian Sit-ups

Score = the time it takes to get the entire team through 1x. Divide the total time by the number of people on a team to get an average. Each team should attempt the relay 3x. Keep your best score. Rest between attempts. Enter score for the appropriate size team, i.e. 2, 3 or 4.

Elements

Complete as many rounds as possible in 26 minutes of:

• 10 pull-ups
• 15 kettlebell swings, 1.5 pood
• 20 box jumps, 24-inch box

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.