Tuesday, 14 AUGUST 2012

To all the new cadets and Beast II cadre - welcome back and congrats on finishing up summer training.  Now it's time to get back in the gym!!

Arrive, set-up, & start personal warm-up (5 minutes) - equipment required: 1 x medicine ball per person

Teaching & Warm-up (10 minutes) - discuss basics and then everyone practices
Medicine ball cleans (Matt talks through progressions)


For time:
25 x weighted sit-ups (20/14)
Run 1 mile
25 x weighted sit-ups (20/14)
Run 1/2 mile (2 x Comm's Loops)
25 x weighted sit-ups (20/14)

NOTE:  1 mile route is leave front of Arvin, run on sidewalk by the flagpole, around Trophy Point, past Lincoln Hall, to the Officer's Club, cross the street, run past Patton Statue, down Diagonal Walk to Mac Statue and return to Arvin.
NOTE2:  Bring and wear your reflective belt and watch out for cars.

Post time to comments.


Mickey said...

PSG duties are keeping me pretty busy and up late. I'm gonna try to make it tomorrow.

Nate said...

First day of crossfit (for me) was good.

jck said...

Great Workout to show how out of shape I got. Great to see new people.

Mike said...

Thanks Black and Gold for the workout!


JC said...

Did a double (8/13 and 14) today; gotta fit the WODs in when I can during a busy week.

Winner, Winner Chicken Dinner: 14:14
Ten minute break
SU/Run: 13:59

Adam said...

It was GREAT to see a bunch of cadets in the '62 room this morning - especially some of our returning folks like Erin, Jared and Matt. You all fire me up! Great job by the morning crew, both new and old.


PS - JC you are a beast doing back to back!! Nice!

Mickey said...

made it up just now. subbed gym loops in for the outside running.


Matt said...


Late post for me.


ErinM said...


Good push from everyone.

jswobe said...

14:07 w/ a break to carry one of my kids (added C'Fit functionality, if you will...)