Benchmark Hero WODs
Saturday Nate
2 weeks ago
The 2012 Look Better Naked Challenge is ON! You can still sign up!
WOD for Saturday 012112 — Click Here For Today’s Schedule
“Nate”
AMRAP in 20 minutes:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings (70/52)
Post Workout Time to Comments
This is a CrossFit Hero Workout. Scale movements and loads as necessary to limit rest times.
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.
There is no ENDURANCE WORKOUT today! ENDURANCE WORKOUT will now be held on Sunday Mornings at 9am with Coach Paul!
MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am! PILATES today at noon!
“DT”
4 months ago
Rowing Basics 101 Course this Saturday at 10am is FULL!
WOD for Thursday 092211 – Click Here For Today’s Schedule
Power Clean
2 Reps on the minute for 12 minutes
–Rest–
“DT”
5 Rounds For Time:
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk
Post Power Clean Load and Metcon Time to Comments
For the strength segment, take the bar from the rack and work as heavy as you can in a Snatch Balance (with a dip) or Snatch Drop (no dip).
The conditioning workout is a CrossFit Hero WOD. Scale load as necessary to ensure proper movement execution. 
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility
Drills
Every minute on the minute for 7 minutes: run 200m & in remaining time box jumps (20/17)
Rest 3 minutes
Every minute on the minute for 6 minutes: run 200m & in remaining time KB swings (35/30)
Rest 2 minutes
Every minute on the minute for 5 minutes: run 200m & in remaining time KB reverse lunges
Talk about Glee
Never Forget
4 months ago
Never Forget
Fight Gone Bad 6 is coming NEXT SATURDAY! We need your help! Sign up here
WOD for Sunday 091111 – Click Here For Today’s Schedule
“Small”
3 Rounds For Time:
Row 1000m
50 Burpees
50 Box Jumps (24/20)
Run 800m
Post Time To Comments
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Do you remember where you were on 9/11? Feel free to share under comments today
Have You Forgotten?
We will participating in Fight Gone Bad 6 on September 17th to benefit the Special Operations Warrior Foundation. The gym will be closed that day except to those who have signed up to particpate! Join our team here
Lumberjacked
5 months ago
Potluck Party today at 5pm! Details and directions here!
Lots of new faces in the gym! Make sure you say hello if you don’t recognize someone!
WOD for Sunday 081411 – Click Here For Today’s Schedule
“Lumberjack 20″
For Time:
20 Deadlifts (275/ 185)
Run 400m
20 KB Swings (70/52)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box Jumps (24/20)
Run 400m
20 DB Squat Cleans (40/25)
Run 400m
Post Time to Comments
Lumberjack 20 is a tribute WOD for the soldiers killed at Ft. Hood in November 2009. Scale loads as necessary to ensure proper movement execution.
Upcoming Bootcamps — Beginning 8/22!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)
Ft. Hood Memorial Tribute
Team “McGhee”
7 months ago
Happy Independence Day!
WOD for Monday 070411 – There is one WOD today at 10am!
In teams of 2, alternating Rounds:
“McGhee”
AMRAP in 30 minutes:
5 Deadlifts (275/205)
13 Pushups
9 Box Jumps (24/20)
Post Team Rounds Completed to Comments
Partner one completes one round, partner two completes the next, and so on for 30 minutes. Partners may scale each movement to their own capability.
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.
