"Hotshots 19"

Thursday May 3 2018

Our pal Nick Fonti is about to head out west on May 11th to fight wildfires for the summer.  I want to wish you the best on your dangerous journey Nick, please be safe and we all look forward to your return at the end of summer. 
Have a great Thursday!
1.) "Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23
*2.) 10 minute EMOM
10 Push-ups
10 Sit-ups
*3.) 100m Dumbbell Farmer Carry 100/70lb
every time you set the dumbbells down complete 50 Double Unders 
*4.) 4 x 400m Run, rest 1 minute between runs
*5.) 5 Push Press @ approx 70% every 2 minutes for 10 minutes
*6.) 3 rounds
15 Reverse Hyper
15 Weighted Hip Extension 


Brett Kohout473d

Good luck Nick! Proud of ya!!

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Amanda Zeamer473d

Good luck Fonti!

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Megan Vogel473d

Be safe Nick!!!!


james macco473d

Nick, kick ass and stay safe.

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Andy Glawe473d

Stay safe Nick

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Theresa Rosenquist473d

ALL of the above Nick. Godspeed & lots of CFGB ♥️!


Danielle Sherman473d

We will miss you!!


Liz LeCaptain472d

Good luck Nick - Stay safe!

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39:19. I think my thumbs are gone.
85# pp
51:23 #115 Green Band PU
Crossover work
40:47 RX weight, banded strict PU
35:54 Rx; 10 EMOM push-up/sit-ups
45:03. 115power clean. Banded pull ups
Perfectly timed sleep in
Looked like a doozy.
& Barbell
29:48 bike 1/2 mile instead of run
85 lb bent over row for clean, 500 m skirg for run (ew ow ew ow my shoulders)
EC: 2,3 & 5 at home.
EC= 10 min emom of push-ups and sit-ups AND!!!!, A&W treats with Nick, Laura and Pauly! 😋
43 or 45:35
75# PC & Banded SPU.
Lots of mods for PC and for PU, but I got work done!
43:40 85lb hpc, band pullup
Ran an extra 400m with another to finish his wod
36:25. Lotsa mods. 95#, banded pull-ups, .7mile air assault
41:14 Rx (95#)
Prob some questionable PUs...thanks for pushing me Brandi!
A&W root beer floats for time!!! Best of luck Fonti
33:56 RX
Forced REST DAY 😔
Knee 💉 yesterday. Back tomorrow 🤞🏻
Power clean sets were 5-5-5-4 every round. Strict pull-up sets were 4-3, or 2-2-2-1. *2.) complete with Laura, Fonti, and Macco / Then A&W root beer floats and cheese curds with the same gang!
36:50 (95#)
Dls and hpcs
38:48. 65# pc , 1 red band 3 rounds, 2 red bands 3 red bands PU.
Rest Day & Yoga
34:41 @ 115#
5:33 PR