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Thursday 110512

Packed house all day. Very cool to see all the new faces. We are two WODs away from moving into the new place. The plan is to start moving some things Friday night after the 6:30 class is over. Feel free to join in. I will supply the cold drinks and food. We will go for a few hours and see what happens. We “should” be ready to dominate the WOD Sunday in the new place….

The address to the new place is 502 SE J Street #6. It’s right across from the Wal Mart layout center.

5 RFT of:
15 Thrusters 95/65
15 Bar Facing Burpees


Wednesday 110511

21-15-9 reps for time of:
Box jump 24″/20
Power snatch 75/55
Chest to bar Pull-ups

Last cycle at our current facility. Lets do some work…..

Tuesday 110510

Rest Day

What an incredible two cycles it has been. We completed 7 hero wods in 6 days. Thank you everyone for all the hard work. Wednesday we go back to mainsite.

As it looks right now we will be moving into the new place this Saturday, which is a rest day. Hoping to be up and running by Sunday morning. I will keep you posted. 

Enjoy your rest day gang.    

Monday 110509

Another awesome day today honoring our heros. Very good turnout all day. We did this WOD outside today for the first time all year. It was a beautiful day. Thank you for your service SGT Jerimiah Wittman. May you RIP.

Quick shout out to all the CrossFit mom’s out there. Hope it was a wonderful day.

Changing it up a bit for our final hero wod . All week we’ve been honoring the troops over seas. Let’s not forget those local heros that protect us on a daily basis and finish stronger than we started. “Leave Nothig”



AMRAP in 20 min of:
15 ft Rope Climb, 1 ascent (15 Rope Pull ups or scaled rope climb)
Run 400 meters
Max rep Handstand push-ups

Post number of handstand push-ups completed for each round to comments.


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Sunday 110508

Incredible day today honoring one of our Nations greatest warriors. Also the “Griff” twist of running backwards definately changed things. One saw Mr Pukie and a couple came close. One showed up wearing a cast and still completed the WOD. What an impressive group..



7 RFT of:
15 KB Swings 1.5/1 pd
15 Power cleans, 95/65
15 Box jumps, 24″ box



U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Saturday 110507

You knew it was gonna happen. How can you roll through 2 cycles of hero WODs and not do “Murph”? Well here it is. We will honor one of the greatest heros that ever walked the face of the earth, but theres a twist. Since its Saturday and our typical team WOD day we will continue the theme and also honor Sgt Travis Griffin as well. Gonna be a blast

Check out this article that was posted this week about Lt Michael Murphy. Pretty awesome and couldn’t have come at a better time. Thank you Lt Michael Murphy and Sgt Travis Griffin. May you both RIP.. 


2-3 Person Teams

“Murph” & “Griff”
Run 1600 M w 800 of it Backwards
100 Pull Ups
100 Push Ups
Run 800 M Backwards
100 Push Ups
300 Squats
Run 1600 M with 800 of it Backwards

* If you have a 20# vest wear it
* Every team member must complete runs
* One member will run forward while the other member runs backwards
* Only 1 member may work at a time during pull ups, push ups, and squats

Friday 110506

Day 3 of our tribute to the heros for tracking down and killing our nations number one wanted dirtbag has come to an end. Very tough cycle for sure. Rest up I say because starting Saturday we go again. Its gonna be a good one too. Team WOD of sort.  Thank you to everyone who has suffered a little pain in honor of The “CIA Seven”, Staff Sergeant “Jack” Martin III, and Sgt Keith Adam “Coe”. RIP Warriors…


Rest Day
Open Gym 5:00-7:00pm

Thursday 110505

Awesome job gang on day two of our Hero Adventure. Way to honor Army Staff Sergeant  Jack Martin III. RIP “Jack”   

Day three of our Hero Adventure  is:



10 RFT
10 Thrusters 95/65
10 Ring Push Ups


Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Wednesday 110504

Word of the Day “Controlled Chaos”…..Awesome job today on one of the toughest wods. Packed house throughout the day. Thanks for showing up to honor the CIA Agents..Hero WOD #1 in the books. Hero WOD #2 is



AMRAP 20 Min of:
10 Push Presses 115/85
10 KB Swings 1.5/1pd
10 Box Jumps 24″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Tuesday 110503

Thank you to the U.S. Troops that maintained the hunt for Osama Bin Laden since the attack on the U.S. on Sept 11 2001. Your hard work and sacrifice has paid off.  Congrats on the termination of America’s #1 enemy. In honor of those that paid the ultimate sacrifice for this hunt, we will suffer a little pain and shed a little blood and sweat in your honor. Thank you for all that you have sacrificed for me and my family.

We start with those that probably provided the intel on his location. Hold on gang its gonna be a tough couple cycles……..

“The Seven”

Seven rounds of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
14 Deadlifts 135/95
7 Burpees
7 Kettlebell swings, 2/1.5
7 Pull-ups

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.

First posted 30 May 2010