You Have 1 Minute To Complete Each Couplet. Stay At Each Couplet For 5 Rounds/Minutes. If You Finish Sooner Than One Minute The rest Of The Time Is Rest. If You Cant Finish In The Minute You Just Continue Working Straight Through Until 5 Minutes Is Up.
Lunge 12 Steps
KB Swing 8 Swings 2/1.5
One Arm Dumbell Power Snatch 8 reps 45/30
Deadlift 8 Reps 185/135
Box Jump 30″ 6/4
I received the following e-mail from Officer Jim Rogers of the Falmouth PD.
Mark, I just wanted to let you know how Cape Cod Cross Fit helped me on duty. I was on a warrant service (that is when someone is wanted for an outstanding arrest warrant) at a local apartment complex. I took the back area of the apartment while other officers made entry into the front. I heard some yelling in the apartment, so I peeked my head around the corner and noticed the suspect running away with another officer behind him. Apparently, the suspect jumped out the front window as the officers were inside. I joined in the foot pursuit. Even though the suspect and the other officer had a good jump on me, I found I was gaining ground quickly. The other officer then dove forward and pushed the suspect and both of them fell to the ground. I was able to be right there with them and we were able to detain the suspect and prevent him from getting back up. The suspect was then taken into custody.
After the incident, I told the other officer that I noticed that he had his cuffs out first and we were both wondering who was going to cuff him first. The other officer said “I was out of gas”. I really noticed that I did not feel winded at all after the chase and really thought that I could have gone a lot further than I did, if needed. I owe my new found fitness level to Cape Cod Cross Fit and plan to keep on training even after the FRC.
Team FPD First Responder Challenge.