Workout of the Day (WOD)

Thursday 11/11/10 Veterans Day

In observance of Veterans day we will be holding only one class today to complete a Hero WOD starting at 11:30am.

The Hero WODs from Crossfit are named after CrossFitters who have given their lives in the line of duty.

These CrossFit Hero WODs are the most intense workout experiences that I think a human being can have. They are conceived, and are intended to be performed with intense effort, in honor of fallen Heroes. It is because of these Hero workouts that I really feel that CrossFit helps develop the total person.  That’s one of the greatest benefits of CrossFit, the mental fortitude that it develops.  

For those of you who do not know. CrossFit is quickly becoming “the training” program for all Military, Fire Fighters and Law Enforcement establishments. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

I would like to say THANK YOU to all those who have chosen to lay your life on the line to Protect and to Serve us.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
His WOD(it has scaled versions):
30 Minute AMRAP
  • 275 pound Deadlift, 5 reps
  • 13 Push-ups
  • 9 Box jumps, 24 inch box
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