August 14, 2012


August 14, 2012

Tunnel to Tower Race

Don't forget…A 5K to benefit the Tunnel to Towers Foundation, will be held at 7:30 a.m. Sept. 8. This is a commemorative run to retrace the steps of firefighter Stephen Siller on the fateful morning of 9/11. This event is about not only Stephen, but all of the men and women who serve their communities, as well as to salute to our men and women in the military.

The course will begin and end at Riverside Park. There is an entry fee of $25 for adults; children 12 and under are $15. Race day entry is $35. We've got some CFVB members involved in the planning of this race, so let's also show them our support.


Workout of the Day:

5×2 snatch off high boxes DEMO

4 x 8 Back Squats @ 80%

5 x 2 Pause Front Squats (5-second pause in the hole)

3 sets of –
50 m Prowler push 90/50
5 rope climbs
    - this portion is untimed, but move quickly from Prowler to rope and take minimal rest

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