Honoring Heroes

Aluffi looking solid with the split clean.

 

Hero WODs are workouts that are named after CrossFitters who have died in the line of duty. They are meant to honor these heroes who gave their lives to keep us and our country safe. They are known for being particularly grueling and challenging but for good reason. Tomorrow in honor of memorial day we will be doing the Hero WOD “Nutts” in class.  When you come to class, don’t think to yourself, I can’t do that or it looks too hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his or her all for our freedom. Honor these Hero’s with your best effort. And most importantly have fun doing it!!

Memorial Day class schedule:

6am, 7am, 9am, 10am and 12p There will be no evening classes

Also, if anyone is interested, there will be a group of people getting together to take on the HERO WOD “Murph” at the 10am class. If you feel like experiencing CrossFit’s version of a marathon, this is the workout for you!

Workout:

“Nutts”
For time.
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate