SCCF News: 

This week we will be completing Hero workouts everyday in honor of all Veterans who have served this country, especially those that are no longer with us.

This is our last week before repeating the challenge wods!  Keep working hard and stay consistent with your meals!

Work Out of the Day

…

“Marco”

3 rounds for time of:

21 pullups

15 handstand pushups

9 thrusters, 135/95lbs

Post time to beyond the whiteboard.

then,

“Slayer”

For time:

150m-100m-50m-

15-10-5-

-sled push, 145/100lbs

-burpees

Post times to beyond the whiteboard.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.