For Ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. 


He is survived by his wife Sherry and sons Luciano and Elijo.

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge w/PVC Overhead
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)


See the Doc at 3:30 on Friday.


5 Way Simple Shoulder Stretch

Skills & Technique: (Click below for links to more info)


5 Handstand Push-ups on Parallettes
10 Toes-through-Rings
15 Medicine Ball Clean 20/14lbs
20 Minute AMRAP