Friday 140704



Happy Independence Day LCF.. Reflect & enjoy your weekend.

Friday July 4th Schedule – WOD times at 0630a and 0730a ONLY with Coach Heath. 

Saturday 6a class has been cancelled. Join us for 7a WOD, 8a YOGA, or 9a WOD. 

Dynamic Warm-Up-Mobility
Prepare for…

WOD: Air Force PJ WOD#3
For time of:
Run 1 mile
100 Push-ups
100 Sit-ups
100 Air squats
100 Burpees
100 Walking lunges
Run 1 mile

*Scale reps & movements for level 1-3 of CF progression. You may partition all movements as needed but its “Not the way the PJ’s do it..

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

“Pararescue Creed”
It is my duty as a Pararescueman to save a life and to aid the injured. I will perform my assigned duties quickly and efficiently, placing these duties before personal desires and comforts.
These things I do, “That Others 
May Live.”

Leave a Reply