Monday 151214

4:15pm Crew

Christmas for the Troops is Wrapping up……..We are going to wrap up Christmas for the Troops as we have had an overwhelming response from all of you and your generosity that we will be sending over to share with them this Holiday Season. We will be heading to the post office on Monday, so if you have something that you have not yet turned in please do so by Monday morning.  Our Christmas Cheer that we have collected to send over will come at a much needed time. Unfortunately one of the guys, Caleb Brewer was severely injured in Afghanistan on 04 DEC 2015 (on his 31st Birthday). He has already had both of his legs amputated. He is currently at Walter Reed Military Medical Center in Maryland undergoing care (they are trying to save his hand as well). Caleb has a wife and two small children (ages 4 and 1). Caleb is in 19th Special Forces Group which has headquarters in both UT. He has recently arrived at Walter Reed and his wife has joined him there. Caleb is continuously in and out of surgery and consciousness but seems to be in good spirits when he is conscious. 

There is more information about Caleb and how to help him and his young family on our FB page. 

HOW TO DONATE: http://www.taskforcedagger.org/donate.htm

* Please specify that your contribution is for the SFC Caleb Brewer family in the notes section. If you are using a server that does not have a notes section please email Keith David, one of the founders of TFD, at keith.david@taskforcedagger.org to provide him with the information regarding your contribution. TFD is a 501(c) 3 non-profit charity and all contributions are tax deductible.

 ANNUAL LCF NEW YEARS EVE THROWDOWN  31 December 0830-1200.
Teams Male/Female athlete. RX & Scaled division. If you cant find a partner, put your name on the white board, we can pair you up. Or 2 females or males may team up as a last resort. Well make it work. This competition is about testing your fitness and having fun with our community. There will be a sign up on the community board set up.
$5.00 a person or $10.00 a team. Cash winning goes to the winners, along with names engraved into the 2 warrior shields hanging up in the entry area of the box.
Find your partner. Everyone will be able to compete and complete these WOD’s. More details to come on WODS
Will need a few volunteers: Flow master, DJ , Support personnel.

Dynamic Warm-Up – Mobility
Prepare for..

WOD: “Monday Mash”
7 min AMRAP

7 Squat cleans, 135/105, 115/85, 95/65
15 Toes-to-bars
15 Box jumps, 24/20, 20/16, 16/12
Rest 5 min
5 Min AMRAP
5 Muscle-ups
20 Shoulders-to-overheads, 135/105, 115/85, 95/65
30 Double-unders
Rest 5 min
5 Min AMRAP
8 Thrusters, 135/105, 115/85, 95/65
8 Pull-ups
8 Burpees

*Scale weight and movements as needed for progression and smooth speed through Rds. Ask your coach for help.

12 Days of Xmas movements have started ( Strictly additional fun work till the 24th)
1- Clean 115/83 95/63 75/45
2- HSPU
3- Front Squats 115/83 95/63 75/45

COOL DOWN:
400m walk with a 45/25 plate held close to the chest

Competitors or athletes wanting to improve your Fitness level, rest 5-8 mins after above WOD, then:
Every 2 minutes, for 10 minutes. Back Squat x 5 (5 sets) @ 60% Rm Climbing by 5.0lbs if feeling it

Then:
6 Min EMOM of:
1 High Hang Clean + 1 Clean and Jerk @ 70 % climbing if feeling good

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