This hero workout is named for U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska. He died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Here is the December 2013 Programming. Drink it in. You’re not having hallucinations from the post-Thanksgiving over-indulgence. December is going to be a lot of work.
This month will focus on high-volume strength work and unbroken sets in a lot of our metcons. On the close-grip bench and back squat strength days you will start by working up to a heavy single (or max for the day) to determine your work sets for that day. This may be around your current 1-rep max, this may be a new PR, or it may be 30 lbs less. The point is that you’re going to have good days and bad days, and to get the most out of your training for that day, we want you to do work sets that are appropriate for that day. Given the high volume of this month’s programming you’re going to have to really focus on your recovery between workouts. Muscles do not grow in the gym, they grow outside of it.
Make sure to clear your schedules on Wednesday, December 11th for CFDV Gladiators. Chris Foehl and I are going to recreate American Gladiators events in a fun-filled day of mullets, singlets, and tennis ball cannons. Hope to see everyone in the gym that day. And come back the next night (12/12/13) at 8 pm for CFDV Quizzo. Bring your friends, your favorite booze, and hang out for some trivia.
The 2nd Annual Thanksgiving Day Kettlebell Workout will be held at 8am. If you plan to come to this class, please bring a donation for Toys for Tots (a small gift for a child) or a $5 cash donation. Light refreshments will follow the workout – please bring something to share!
Enjoy your Thanksgiving and we’ll see you back at the box on Friday!