Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

November 30, 2015


"Six years ago, four Lakewood Officers were killed as they drank coffee together before their shift. I struggle to express how that that day impacted me. For the first time, it was personal. I watched my fellow LE brothers and sisters and the community struggle with grief and anger. The community found a lot of us in our darkest hours and we were guided with the light of love. 

This is why I Love Crossfit, and even more, Narrows CrossFit. It's our community, our family that loves and supports each other no matter what. 

As you come into the gym, we will be doing a hero WOD in honor of these four Officers. Please join us. Even if you haven't done CrossFit before or if you haven't been in a while, please come join us. The Drop in fee is a donation of canned goods that will be taken to the local food bank. 

Anyone else who wants to donate is welcome to as well."

Love you all, 


Memorial WOD for the Lakewood Police Officers, we'll celebrate their honor, courage, and service the way we know best - with a workout. You and your partner must complete the following (you may do this alone if you have the desire): 

800m Run
23 Burpee Pull Ups (*Mark)
101 Box Jumps (*Tina)
400m Run Backwards
121 Push Ups (*Ronnie)
135 Situps (*Gregg)
800m Run
9 Ground to overhead (Number of kids left behind)

*Badge Number