Hero WOD

“Small” Veterans Day Hero WOD Tuesday 11/11/14

We cannot have a Veterans Day without a Hero WOD, so come and show your support by coming to to sweat a LOT!!! “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24/20 Run 800 meters This a an extremely long workout. Please make sure that if you are goingREAD MORE


“Luce” 3 rounds for time of: 1k run 10 muscle ups 100 squats This WOD is supposed to be done with a 20# weight vest, and because we have a limited quantity, only those that are going fully Rx will use them (aka: you need to doing muscle ups). For those that cannot do muscleREAD MORE

31 Heroes WOD Wednesday 8/6/14

Purpose I am posting this workout ahead of time so you can prepare to come if it interests you. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. TheREAD MORE

Fourth of July Hero WOD

MetCon Happy Fourth of July Everyone! To celebrate CrossFit style, we will test our body’s to the limit with a Hero WOD. Please make sure, however that you stay safe and do not bite off more than you can chew here. SAFETY FIRST! The idea today is just to get through it. With this muchREAD MORE

Tuesday 7/1/14

Strength Strict Press 70% x 3, 80% x 3, 90% x 3+ Heavier strict press today, and I would like for you to focus on where the bar starts, and where you take rest. The strict press should start above the clavicle, at hopefully the same level as your push press. The rest needs toREAD MORE

Sunday 6/8/14

MetCon Hero WOD Sunday? Yes Please “Jerry” run 1 mile, row 2,000 meters, run 1 mile Simple, brutal, and fun!

Memorial Day “Murph” Monday

MetCon Lets not forget why we are working out to a “Hero” WOD today! In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to asREAD MORE

Wednesday 4/23/14

Strength/Skill Snatch Balance – 10 minutes to find a 1 rep max Take 10 minutes to see how much weight you can drop under with a snatch grip! MetCon “Bull”: 200 Double Unders, 50 Over Head Squats 135/95, 50 Pull Ups, Run 1 mile or Scaled “Bull”: 100 double unders 35 OH squats 75/45 35READ MORE

101713 Randy Hero WOD

Today we’re doing the Hero WOD Randy. It’s named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randy first appeared on the CrossFit website in February 2008. Strength Power Snatch 1-1-1-1-1 MetConREAD MORE

Monday 100713 – Badger

Monday brings the Hero WOD, “Badger.” This workout is in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007. Strength 3 position clean with roughly 70 % of best clean MetCon “Badger” 3RFT 30 squat cleans (95/65) 30 pull ups 800 meter run

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