2018-09-11 Tuesday

2018-09-11 Tuesday
September 11, 2018 KCF_Admin

A) Group Stretch


“The Man with a Red Bandana”

In honor of Welles Crowther a financial analyst and volunteer firefighter that selflessly acted during the 9/11 bombings and saved multiple lives.

Welles chose to go up and down the stairs multiple times helping those that were wounded get to safety.


2 rounds

78- air squats (78th floor is where he rescued people)

19-pull ups (19 was his lucky number)

16- back squats @135/95 (16 was the age he became a volunteer firefighter)

61-sit ups (61 is the other floor he rescued people from)

1200m Run (signifying the height of the World Trade Center)

****if you have a weight vest wear one****(RX+)

Fitness….scale running to 800m, Ring rows, scale as needed individually



AB Cashout: Accumulate 3 min hollow holds