Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/15kg plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.


Remembrance Day

Veterans Day

Compare to Nov 16 2011.

Mobility Monday

Thorasic Spine: Why is mobility important?

The thoracic vertebra are located in the upper and middle back and consist of twelve vertebrae (T1-T12). The top of the thoracic spine attaches to the bottom of the cervical spine, the area of the spine at the base of the neck, and the bottom of the thoracic spine joins to the lumbar vertebrae, the part of the spine in the lower back. The thoracic vertebrae are designed for flexibility, stability, and power. They protect the important organs in the chest and help the body stand upright.

Mobility exercises HERE.

 The Banner is coming back!

Thanks to the efforts of all those who took on the Trans Tasman Challenge on the weekend we have won the banner back, by 0.8 of a point! It doesn’t get much closer than that! Thanks once again for your efforts. Also thanks to the coaches who helped make it all happen, especially Rocky and Lou who kept Saturday rolling along smoothly.

Banner at MaD CF