14 minutes on the clock ( amrap )
50 kb swings @ 55/35#
50 HR push ups
-rest 5 minutes-
7 minute amrap
100 double unders
30 pull ups
5 wall climbs or HSPU
1 minute plank walk outs rest 1 minute x 3
FireFighter Appreciation Day is coming up in one month! This an exciting and unique event into it’s 5th year supporting the Canadian Fallen FireFighters Foundation. To date with the help of our FirePower family, Milton FireFighters and the community we have raised over $25K. Due to some difficulties behind the scenes with the venue, this year we are having to make some revisions to the event. Instead of postponing the entire event until next year, we feel compelled to still forge ahead on a smaller scale. There are a few spots left for teams so if you are looking to participate, giddy up and secure your spot quickly!! www.firefighterappreciationday.ca If you have any questions about this year’s event, please talk to AES or GEO at the gym anytime! Our volunteer team and our staff look forward to making this year just as fun and memorable as the last!
Also, this coming Saturday we are proud to support The Canadian Cancer Society’s H.E.R.O.S (Halton’s Extreme Race and Obstacle Scramble) on Saturday, August 17, 2013 at Kelso Quarry Park in Milton. This 5 km course will feature 10-12 obstacles and RCFP is volunteering a CrossFit obstacle on the course. If anyone would like to come spend an hour or so at the FirePower obstacle, we’d love the spare hands. Anytime between 10am and 4pm. You’ll see our Reebok CrossFit tent. Bring coffee!