Workout of the Day (WOD)

Monday 12/12/11

This is the last week before our Toys for Tots WODfest with O.G.E.R. CrossFit, CrossFit Bellevue and ourselves.  One of the CF's we invited decided they wanted to do their own thing at their own gym so let's make sure that we show as much support and participation as possible because at the end of the day this event is for charity.  Bring a toy, work out, have fun, drink, be merry then stay downtown to do your final Christmas Shopping.  Starts at 11am.......tell your friends :-)

Strength:  Shoulder Press Week 3

WOD:  With a 12 Minute Running clock

start with 30 Burpees as fast as you can

Then AMRAP the following with the remaining time of the 12 minutes after completing the burpees

10 Power Snatches (95/65)

15 Wall Balls (20/14)

Did you notice a special class on the calendar for today?  We are having a special Hero WOD at 8pm

SGT. 1ST CLASS KRISTOFFER BRYAN DOMEIJ was an Army Ranger on his 14th combat deployment in the support of the war on terror.  Our coach, Geoff Meno, knew SFC Domeij and shared a special story of the type of person he was:

On a personal note, Kristoffer Domeij and my brother were very close.  When I needed a few quals just before my second deployment, I couldn't get them through my own unit so Kris invited me on two training exercises with him. I took leave and just met up with him in Arizona and then again in Arkansas. He had never met me in his life, and I wasn't even in the Army. He didn't care, he did whatever he could to help as many people as he could. If a couple of Marines needed some specific training before they launched on their next deployment, and he could help, he was willing to do whatever it took. Long story short, he took me under his wing, invited my Marines & I out on a couple of exercises, and taught us stuff that saved lives.
Of all of the soldiers that have been killed, nobody had more deployments than Kris. Left behind a wife and two little girls - they live in Tacoma.


Only the 8pm class
WOD:  3 Rounds for time
22 Pull-Ups
8 Clean & Jerk (75% body weight)
10 Deadlift (225/155)
11 Bench Press (100% body weight)
Row 500m


Killed in action on October 22, 2011

Operation Enduring Freedom

Sgt. 1st Class Kristoffer B. Domeij, 29, was killed during combat
operations in Kandahar Province, Afghanistan when the assault
force triggered an improvised explosive device.

Domeij was a Ranger Joint Terminal Attack Controller assigned
to Headquarters and Headquarters Co., 2nd Bn., 75th Ranger
Regiment at Joint Base Lewis-McChord, Wash.

He was on his 14th combat deployment to Afghanistan in support
of the War on Terror.

Domeij was born October 5, 1982 in Santa Ana, Calif. After
graduating from Rancho Bernardo High School in 2000, he
enlisted in the U.S. Army in July, 2001 from San Diego, Calif.

Domeij completed Basic Combat Training and Fire Support
Advanced Individual Training at Fort Sill, Okla. After graduating from the Basic Airborne Course,
he was assigned to the Ranger Assessment and Selection Program at Fort Benning.

Following graduation from the Ranger Assessment and Selection Program, Domeij was assigned
to Co. C, 2nd Bn., 75th Ranger Regiment in 2002 where he served as a Forward Observer. He
also served in Headquarters and Headquarters Co. (HHC), as a Reconnaissance Joint Terminal
Attack Controller, Co., B as the Fire Support Noncommissioned Officer, and again in HHC as the
Battalion Fires Support Noncommissioned Officer.

Domeij was also a Joint Terminal Attack Controller - Evaluator and was one of the first Army
qualified JTAC’s, training which is usually reserved for members of the Air Force.

Domeij’s military education includes the Basic Airborne Course, the Ranger Assessment and
Selection Program, the Warrior Leader’s Course, the Advanced Leader’s Course, the Senior
Leader’s Course, U.S. Army Ranger School, Jumpmaster School, Pathfinder School, Joint
Firepower Control Course, and Joint Fires Observer Course.

His awards and decorations include the Ranger Tab, Combat Action Badge, Expert Infantry Badge,
Senior Parachutist Badge, the Pathfinder Badge and the U.S. Army Expert Rifle Marksmanship
Qualification Badge.

He has also been awarded the Bronze Star Medal with one oak leaf cluster, the Joint
Commendation Medal, the Army Commendation Medal with four oak leaf clusters, Army
Achievement Medal, Army Good Conduct Medal with three loops, National Defense Service Medal,
Afghanistan Campaign Medal with two campaign stars, Iraq Campaign Medal with three campaign
stars, the Global War on Terrorism Expeditionary Medal, the Global War on Terrorism Service
Medal, Noncommissioned Officer Professional Development Ribbon with numeral three, Army
Service Ribbon, and the Overseas Ribbon with numeral four.

He will be posthumously awarded the Bronze Star Medal, the Purple Heart, and the Meritorious
Service Medal.

He is survived by his wife, Sarah and daughters Mikajsa and Aaliyah of Lacey, Wash.; his mother
Scoti Domeij of Colorado Springs, Colo., and his brother Kyle Domeij of San Diego, Calif.

As a Ranger, Domeij selflessly lived his life for others and distinguished himself as a member of
the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and
our great Nation.


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