For Time
Strength: On the minute for 7 minutes, complete 3 reps of Front Squat and 3 reps of Push Jerk@60% of 1 RM.
WOD:
50 Kettlebell Swings (53#M/35#W)
40 Knees-to-Elbows
30 Sumo Deadlift High Pull (75#M/55#W)
20 Lower Leg Lifts
10 Burpees
800m Run
In Observance of Independence Day,
the FireBase will be closed
on Monday, July 5th.
Tabatas
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to Pull-Ups, Sit Ups, Push-ups and Air Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.
Followed by a timed 800m Run.
In Observance of Independence Day,
the FireBase will be closed
on Monday, July 5th.
Yoga at the FireBase
Bring your mat and join us every other Saturday at 7:30 a.m. for Yoga with Joanna.
Our next class is July 3rd. Only $11 per person for members / $13 per person for non-members.
Joanna H. holds a Registered Yoga Teacher 200 hour certification through a Yoga Alliance Registered school. She has been practicing yoga since 2001 and in 2007 began a certification to deepen her own practice and discovered a passion for teaching. Her certification is in Power Vinyasa and Mind-Body.
Call our office at 321.696.3882 or sign up at the gym to reserve your spot!
“Trevor”
On 30 April 2004, while serving as the Gunner on the lead truck in a convoy, SPC Win’E was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack.
As a 4 person team, complete the following:
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Air Squats
