SATURDAY 6/17/17

*SCOTTY DEEM*

AMRAP 11-Minutes

5 Deadlifts (Rx+ 275/185, Rx: 225/135, Rx2: 185/95, Scaled: 95/65)

18 Wall Ball Shots (Rx+/Rx: 20/14, Rx2: 20/14 to nine foot target, Scaled: Air Squats)

17 Over-the-Bar Burpees (lateral)

- On-Scene Time to Mayday:   11-Minutes

- Final Alarm:  5/18/17

San Antonio Firefighter Scott Deem died in the line of duty on May 18, 2017. A six-year veteran of the San Antonio Fire Department, Deem leaves behind a wife and two children, with a third on the way.

Contributions may be made to the Scott Deem Memorial Account by clicking on the link HERE, or by visiting any Generations FCU branch.

FRIDAY 6/16/17

Please join us Saturday for a special charity workout during the 9am class at both locations.

San Antonio Firefighter Scott Deem died in the line of duty on May 18, 2017. A six-year veteran of the San Antonio Fire Department, Deem leaves behind a wife and two children, with a third on the way.

Contributions may be made to the Scott Deem Memorial Account by clicking on the link HERE, or by visiting any Generations FCU branch


A) For 10' alternate row/ bike

30 second work/ 30 second rest/ rotate

B) 10' AMRAP

10 KB Swings 70/53

KB Front Rack walk 50ft right

10 KB Swings 70/53

KB Front Rack walk 50ft left

C) FLR on rings accumulate 5' 

scale to parallettes or floor  

THURSDAY 6/15/17

Please join us Saturday for a special charity workout. 

San Antonio Firefighter Scott Deem died in the line of duty on May 18, 2017. A six-year veteran of the San Antonio Fire Department, Deem leaves behind a wife and two children, with a third on the way.

Contributions may be made to the Scott Deem Memorial Account by clicking on the link HERE, or by visiting any Generations FCU branch.

 

A) Squat Clean Thruster one Rep every 30 seconds for 6 minutes

B) 6' Emom

3 box squats 65% of 1RM speed focus

C) 1 mile run for time