Workout of the Day

Mon Sep 24



6000/4000# Deadlift
400m Run
5000/3500# Back Squat
400m Run
4000/3000# Power Clean
400m Run
3000/2000# Bench Press
400m Run
2000/1400# Strict Press
400m Run
1000/600# Weighted Pull-Ups
400m Run

* This Hero workout is structured in a way that allows you to choose your own weights and rep scheme, all you have to do is hit the prescribed weights for each of the lifts. If you cannot complete the deadlift in less than 35 reps (or about 175/115) than scale all the weights by taking a percentage of each. For example, multiply all totals by .8 and complete calculated weights.

*If you would like an added challenge, grab a vest or bag for the runs.

Tue Sep 18


Tempo Back Squat
6 Sets of 2, Starting at 55%
* Climbing to a moderate load. 3 second negative, 3 second pause in bottom. Must maintain consistent speed for entire descent and absolutely no bounce.


Superset, Resting as Needed:
3x10 Barbell Row, Climbing
3x10 Seated DB Press (each side)
3x12 Strict Toes-2-Bar or V-ups

Mon Sep 17



Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

* 30 Minute Time Cap. This workout can be done as a team or solo, same cap applies to both. If done solo, there is no going back, you have been warned.

** A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Tue Sep 11




  • Run 2001 meters
  • Then 11 reps of the following:
    • Box Jumps (36″/24″)
    • Thrusters (#125/85)
    • Burpee Chest to Bar Pull-ups
    • Power Cleans (#175/120)
    • Handstand Push-ups
    • Kettlebell Swings (#70/53)
    • Toes to Bar
    • Deadlifts (#170/120)
    • Push Jerk (#110/75)
  • Then, Row 2001 meters

* This workout is completely symbolic of 9/11. We do it today because it changed the path of a nation and the lives of thousands.  We will never forget.  The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.

Mon Sep 10


Tempo Back Squat
6 Sets of 2
* Climbing to a moderate load. 5 second negative, 1 second pause in bottom.  Must maintain consistent speed for entire descent and absolutely no bounce. 



3 Rounds For Time: 
40 Air Squats
20/15 Calorie Assault Bike
10 Hang Power Cleans (155/105)
* 12 Minute Time Cap

Mon Sep 03

Two chances to hit our hero WOD today, 8:00am and 9:30am.


AMRAP 31 Min (As Many Reps As Possible)

8 Thrusters (155/105)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

This is a Partner WOD – Partner 1 will perform the work listed above. Partner 2 will run 400m with a sandbag (45/25). Once P2 returns from the run, P1 will grab the sandbag and begin their 400m run, while P2 continues work wherever P1 left off.  We will have scaling options for all levels of athletes, even if you’ve never done CrossFit.

Fri Aug 24

Just a reminder, we have one of the most awesome events of the year on Saturday!  We will not be holding our community workout as we'll be busy setting up for Tough Wodder.  Gymnastics class will still be held at 8am.  Hope to see everyone there, we've been slaving over it for a whole year and it's going to be EPIC.


Pausing Overhead Squat
Heavy Set of 2
* Pause 3 seconds in the bottom of each rep.



5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Wed Aug 15


“Big Clean Complex”

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

* We will begin a set every 4 Minutes, all reps must be done without putting the bar down.