3 rds For Time:
400mt Run
21 Kettlebell Swings 24kg/16
15 Knees to elbows
9 Ring Dips
Post Times and Comments.

Private Benjamin Ranaudo, was killed in Afghanistan July 2009 by a IED. He was just 22.

Ben trained at CFNQ before being deployed. He was a hero and we do this workout to honour him. Our prayers go out to his family, friends and girlfriend.


Stay tuned for more details on our "Grand Opening/Open Day" coming up on Saturday the 8th of August!