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So far Coach has created 75 blog entries.

The Agoge Challenge

By |2017-01-11T10:16:18-07:00March 14th, 2011|Categories: All Entries, Warrior Mind|

The Making of a Warrior In ancient Greece, the City-State of Sparta was renowned for the ferocity of its soldiers and dominance of its military might.  As the only city with no defensive walls, it was said that the soldiers made up the “walls of Sparta”. The strict disciplined training that forged the Spartan soldier was [...]


By |2017-01-10T19:28:18-07:00January 24th, 2011|Categories: All Entries, Full Mission Profile|Tags: , , |

FULL MISSION PROFILE Situation: While climbing in Washington State, you and your climbing partner hear yells from a climber who fell off a 60 foot cliff and suffered a tibial plateau fracture of the right leg.   While your partner stays with the fallen climber who is completely unable to walk, it is imperative that you get to a [...]


By |2017-01-11T10:54:19-07:00October 25th, 2010|Categories: All Entries, Squad|Tags: |

 The "Winchester" Workout  Set Up: Assemble 2 person teams Set up 4 stations, consisting of: Push Up - Kettlebell Swing (53/35) Deadlift (135/95) - Sit Ups KB Sumo Deadlift High Pull (53/35) - Box Jumps (24/20) Thruster (65/45) - Push Press (65/45) Set a timer for 5 minutes Warm Up: Complete 10 reps of each exercise in station 1 Run 400 [...]

Chris Pumroy – Warrior Athlete

By |2017-01-11T11:52:46-07:00September 28th, 2010|Categories: All Entries, Warrior Athlete|

Chris Pumroy is a former Marine with combat experience. More than most, he understands what it is to be a warrior. Now as president and CEO of Tolero Endurance, Chris continues fighting for those in need.  On October 2nd, Chris is going to start the Furnace Creek 508 ultramarathon bicycle race - what is [...]

Never Forget

By |2017-01-10T11:40:38-07:00September 11th, 2010|Categories: All Entries, Elite Athlete WOD|

Where were you 9 years ago today? Most people remember where they were on September 11th, 2001, because it was the day that changed everything.  It was this generation's Pearl Harbor, with the exception that we were able to see it in color and in real time. This morning I went out to CrossFit Fort Vancouver, [...]


By |2017-01-10T19:29:30-07:00September 10th, 2010|Categories: All Entries, Full Mission Profile|Tags: , , |

FULL MISSION PROFILE Situation: While on patrol, your squad of Marines was contacted by a group of insurgents equipped with small arms and rocket propelled grenades.  Your squad of Marines successfully repelled the enemy after a short intense firefight and created an effective defensive fighting position, but sustained a number of casualties in the process. Objective: As the Fleet Marine Force Corpsman, while your squad finishes [...]


By |2017-01-10T19:31:12-07:00July 11th, 2010|Categories: All Entries, Full Mission Profile|Tags: , , |

House to House by David Bellavia and John R. Bruning Full Mission Profile Situation: Large numbers of enemy fighters are known to be residing in an upscale neighborhood in an Iraqi city.  Intelligence sources report that the insurgents are planning a large scale offensive against the occupying American military as well as the new Iraqi [...]

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