WOD

As fast as you can

Gregg Arsenuk - Monday, November 30, 2009
Strength Training
Squat 3x5

WOD

75 Pushups
800m Run
50 Pushups
400m Run
25 Pushups
200m Run

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Rest Day

Gregg Arsenuk - Sunday, November 29, 2009

"Wendy"

Gregg Arsenuk - Saturday, November 28, 2009
Happy Birthday Wendy Reo

400m Run
36 SDHP 95#/65#
36 Sit ups
36 Pull ups
400m Run
28 SDHP
28 Sit ups
28 Pull ups
400m Run
11 SDHP
11 Situps
11 Pull ups

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Leftovers

Gregg Arsenuk - Friday, November 27, 2009

4 Rounds of:
25 KBS 24kg/16kg
400m Run
25 Clapping Pushups
25 PullUps

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Happy Thanksgiving

Gregg Arsenuk - Thursday, November 26, 2009
That girl over there knows what I'm talkin about.


 

"1/2 Murph"

Gregg Arsenuk - Wednesday, November 25, 2009
Holiday Schedule: GF will be closed on Thursday for Thanksgiving.  Friday hours will be 9am and 10am ONLY.  Saturday will be regular schedule.


Are you coming to the holiday party? 
Seating is limited. 
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Starting Strength Seminar with Coach Rippetoe at GF.  Click for details


Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m

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Two-fer

Gregg Arsenuk - Tuesday, November 24, 2009
Holiday Schedule: GF will be closed on Thursday for Thanksgiving.  Friday hours will be 9am and 10am ONLY.  Saturday will be regular schedule.


Are you coming to the holiday party? 
Seating is limited. 
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30 Power Cleans for time.  155#/95#
Rest 5 min
AMRAP in 15 min of:
10 Deadlifts 225#/135#
10 Butterfly Situps

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"Running Nate"

Gregg Arsenuk - Monday, November 23, 2009
Holiday Schedule: GF will be closed on Thursday for Thanksgiving.  Friday hours will be 9am and 10am ONLY.  Saturday will be regular schedule.


Are you coming to the holiday party? 
Seating is limited. 
Click Here to RSVP



The 411 on Fish Oils


AMRAP in 20 min of:
2 Muscle ups or 4 Pullups/4 Ring Dips
4 HSPU
8 KBS 24kg/16kg
200m Run

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Rest Day

Gregg Arsenuk - Sunday, November 22, 2009

John Samra Memorial

Gregg Arsenuk - Saturday, November 21, 2009

2003 was a devastating year for the Clifton Police Department and the entire City of Clifton.  For the first time in the history of the Clifton Police Department an officer was killed in the line of duty.  Traffic Officer John Samra was killed while trying to apprehend a suspect whom he had just stopped for a motor vehicle violation.  During the ensuing pursuit the suspect vehicle fatally struck Officer Samra's motorcycle.  The suspect was apprehended as he attempted to flee the scene of the crash on foot.  Officer Samra was pronounced dead at 1100 hours,  November 21, 2003, less than an hour after the crash.

Officer Samra, better known as "Johnny" by his friends and fellow officers, was 41 years old, he was born January 8, 1962.  He was appointed to the Clifton Police Department on February 5, 1988 and he had been assigned to the Traffic Division since August 23, 1999.  Prior to joining the Clifton Police Department, Johnny served our country as a member of the United States Air Force.

Johnny was an asset to the Traffic Division and to the Clifton Police Department.  He was respectful, personable, aggressive, productive and well liked by his peers and his supervisors.  Johnny was always neat and well groomed and he portrayed a professional appearance which conveyed authority and commanded respect.  Officer Samra was a portrait of what a Clifton Police Officer should strive to be.  He is gone but will never be forgotten.

800m Run
50 Push Press 75#/45#
50 Situps
50 Pullups
400m Run