Workout of the Day
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog. These men were sons, brothers, husbands, [...]
SEAL Grinder PT #1 Tire Drag & Burpee WOD WARM UP Wrist Stretch - 10 each way Wrist Rotations- 10 each way Arm Circles - 10 each way Press Press Fling - 10 Up Back and Over - 10 Shoulder Pass Through PVC - 10 Hip Swivel Kicks Forward - 15 each leg Hip Swivel [...]
To all current members and veterans of the United States Armed Forces -- THANK YOU Do one or all of these in honor of those who serve. ARMY 100 Push Ups 100 Sit Ups 100 Squats 3 Mile Ruck with 50-75lbs Ruck NAVY Row 5000 Meters 50 Pull Ups 75 Kettebell Swings (35/53) 100 Sit Ups [...]
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, [...]
In memory of the fallen On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of [...]
The following is a standard Pre-SOF morning PT to keep the edge of your knife sharp. Recommendations are as follows: Don't rush through exercises - adopt a nice even flow in each set and don't give up. Go all the way through the workout without breaking sets up. You can take a short breather between exercises, [...]
"To think is easy, to act is hard. But the hardest thing in the world is to act in accordance with your thoughts." ~Goethe It takes real strength to act on what you know is right. Workout of the Day - From the Brass Ring Basic Training Program Warm Up 3 Rounds of: 10 Push Ups [...]
"If your actions inspire others to dream more, learn more, do more, and become more, you are a leader." ~John Quincy Adams Workout of the Day Run 1 Mile Swim 1500 Yards or Meters Run 1 Mile Use Combat Swimmer Sidestroke for 1500 yard or meter swim. Check out the link to the instructional video for [...]
"Character is, for the most part, simply habit become fixed." ~C.H. Parkhurst Workout of the Day -From Brass Ring Basic Training Warmup Run 1 mile Stretch 10 minutes 100 Jumping Jacks Workout 21 - 15 - 9 Thrusters (heavy = 95lbs / light = 65lbs) Pull Ups Take the warmup nice and slow. Do a nice [...]
"What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him. What he needs is not the discharge of tension at any cost, but the call of a potential meaning waiting to be fulfilled by him." ~Victor Frankl Workout of the Day - From the Brass [...]
