Fran on Fire

The featured video is a popular CrossFit workout named "Fran" if you have never tried it you should give it a go. Do not try this workout wearing your gear unless you have conditioned for it. Wearing your gear for a workout is a great way to mimic the strenuous activity of "battling the beast".

Police and Fire Games 2010

The following videos are from the "O" course, we had four competitors. Al Bagdonas had the best division time for us, unfortunately he got into a fight with the tire. Note in his video when he takes a shot to the grill but keeps on truckin' nice work.
http://www.youtube.com/watch?v=oPR3rlWU77Y

http://www.youtube.com/watch?v=MajQ_yeN19w

What are your goals?

New Year new goals? Hopefully your goals have some sort of fitness component. You are either getting in better shape or getting out of shape. Maintenance is for vehicles and equipment set some fitness goals. Make your goals short term and long term then crush them!