REMINDER

The Western Mass Police Academy's 59th ROC is currently underway with an expected graduation in November. The 59th ROC has been challenged both physically and mentally throughout this academy and the transformation into police officers is underway. We need your help and support to achieve our goal. We are fundraising to cover extra expenses throughout the academy. Please join us for the first WMass Police Academy Workout fundraiser. We realize that physical fitness is a paramount part of being a first responder and we want to invite you all to the challenge. On September 21st, 2019 at 1030AM at Crossfit Wingman, please join us for the "Ferocious 59", our workout dedicated to the academy class. We will have multiple sponsors on site and raffle prizes that we will be given away.

Donations are being accepted and participation is voluntary. The workout will be appropriate for all fitness levels and can be completed individually or with a team! So grab some friends and join us to support a great local cause.

You can use this page to donate even if you don't want to participate in the workout. If you would like to donate in other way please reach out to wmass59roc@gmail.com and Mike Nicoli will take care of you.

Follow the link below to register!

https://crossfitwingman.pushpress.com/open/event/cal_1d83c61d3b06da?framed=0

Workout

EVERY 3 MINUTES FOR 30 MINUTES...

15/12 Cal Bike

12 Hand Release Push-Ups

9 Up-Down Box Jump Over (24/20)

Capacity Work

EVERY 3 MINUTES FOR 30 MINUTES...

15/12 Cal Bike

12 Push-Ups to object

9 Up-Down Box Step Over

OPTIONAL FINISHER

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

HOMEWORK

CONDITIONING

3 SETS FOR MAX REPS

2:00 Cal Row

1:30 TTB

1:00 Alt. DB Snatch (50/35)

-Rest 2:00 b/t Sets-

CrossFit Journal: The Performance-Based Lifestyle Resource