Wednesday 4/27/16

Wednesday 4/27/16

“SGT Jason Santora was killed on April 23, 2010 in a firefight with known enemies of the United States. For his actions that night, SGT Santora was awarded the Silver Star and Purple Heart for his valor, heroism and sacrifice. On May 18th, 2013, we gave Jay something back for what he gave up for us. CFSQ members came together to raise funds for the Jason Anthony Santora Foundation and Lead the Way Fund, Inc. by performing a workout in memory of a fellow Ranger and dear friend. We were one of multiple gyms performing this workout. I appreciate the chance to put an event like this together and will be humbled for anyone and everyone who will give a little bit of sweat for a true hero. -Andy, CFSQ Coach & US Army Ranger”


2 Sets of the following circuit:
Run to Sessions 
Hip Mobility Series
10 Downdog Pushups
10 Cossacks


3 x 5 Minute rounds, one minute at each station (like FGB):

20ft Shuttle sprints (20′ forward + 20′ backwards = 1 rep)
Deadlifts/KB Swings
Jerks/Push Presses
Rest 1 minute

L4 – DL 245/185, Squat Clean, Jerk 155/115

L3 – DL 185/135, Power Clean, Jerk or Push Press 135/95

L2 – Kb Swing 32/24, Double Kb Cln+Sqt, Double Kb Push Press

L0/1 – same substitutions as L2, no Rx weight