15 min build up in complex:
3 DL
2 Hang Power Cleans
1 Jerk

HERO WOD - DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 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.

HAPPY INDEPENDENCE DAY! Wear your red, white & blue!

"Hortman"
45 min AMRAP:
800M Run
80 Squats
8 Muscle-ups

 U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise.

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

215 Innocent Children Memorial WOD:

For Time:
215 DU
21 HSPU
5 Clean & Jerk (95/135)
21 Burpees
5 Clean & Jerk (95/135)
21 Lunges
5 Clean & Jerk (95/135)
21 Pull Ups
5 Clean & Jerk (95/135)
21 T2B
5 Clean & Jerk (95/135)
1,996 meter Run or Row

WE HONOUR the lives and spirits of the 215 innocent children who were recently discovered on the property of the Kamloops Residential School. EVERY CHILD MATTERS!

Click to learn more about the 215 Innocent Children Memorial WOD

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH

For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

*If your fitness supports it, wear a vest or body armor.

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

15 min build up in complex:
4 DL
3 Hang Power Cleans
2 Jerks

HERO WOD DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

------------------------------
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.

HALF HERO WOD: Collin

3 RFT:
400m Single DB Carry (35/50)
12 Push Press (Rx: 65/95, Comp: 75/115)
12 Box Jump (20/24)
12 SDLHP (Rx: 65/95, Comp: 75/115)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancée Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. The “Collin” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, November 21, 2010 (101121).

For Veteran's Day (11/11) we will be running our normal class schedule.

For classes today we will be doing the last WOD in our HONOR the FALLEN HERO WOD Series: JENNY

JENNY:
20 min AMRAP:
20 OHS (35/45)
20 Back Squat (35/45)
400m Run
------------------------------------

Army Capt. Jennifer M. M oreno died October 6, 2013 serving during Operation Enduring Freedom. Capt. Moreno, 25, of San Diego, CA, assigned to Madigan Army Medical Center, Joint Base Lewis-McChord, WA; died Oct. 6, in Zhari District, Afghanistan, of injuries sustained when enemy forces attacked her unit with an improvised explosive device. Capt. Moreno was attached to an Army Ranger unit during the attack. Capt. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Cordero and Yaritza Cordova; and brother, Ivan F. Moreno. This Hero WOD was originally posted on CrossFit’s Mainsite on November 28, 2014.

HOTSHOTS 19

WOD:
6 RFT:
30 Air Squats
19 Power Cleans (95/135)
7 Strict Pull-ups
400m Run

Nineteen firefighters - members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

HERO WOD:
"Wood"

5 RFT:
400m Run
10 Burpee Box Jump (20/24)
10 SDLHP (95/135)
10 Thrusters (95/135)
Rest 1 minute

*45 min TC
Australian Army Sgt. Brett Wood MG, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife, Elvi; mother, Allison; and father, David. Donations can be made in his name to the Commando Welfare Trust.

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH

For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

*If your fitness supports it, wear a vest or body armor.

---

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

HERO WOD: LIEUTENANT BRAD CLARK

For Time:
Buy-In: 95 DU

6 Rounds:
10 Single Arm Alt. DB Clean & Press (35/53)
11 Burpees
18 Single DB Alt. Lunge Steps (35/50)

Buy-Out: 95 DU

*If you have a vest, and your fitness level supports wearing it, then bring it.

Lt. Brad Clark, 43, of Mechanicsville, VA, died in the line of duty while responding to a crash on I-295 during Hurricane Michael. A tractor-trailer struck his fire engine from behind while he was attending to another unrelated motor vehicle accident. Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck. Clark was a 13-year veteran of Hanover County Fire and EMS, and also served in the U.S. Army before joining the fire department.

WOD Number Meaning:
He was killed on I 295, so 2x95 DU.
6 - responding from Fire Co. 6.
10 - Oct is 10th month.
11th - Day.
18’ - happened in 2018.

#MOVEOVER Movement:

MOVE OVER! Anytime you see fire, first responders, roadside services - PLEASE make sure you move over one lane to give them room. Too many lives have been carelessly taken away because of this recklessness. The #MOVEOVER movement reminds driver’s to slow down, and give adequate space to emergency workers on roads and highways. Please share this movement and message, it could help save a life.

Complex Work:
3 DL
2 Hang Power Cleans
1 Push Jerk

HERO WOD: DT
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

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.

HERO WOD - LOREDO
6 RFT:
24 Squats
24 Push-ups
24 Walking lunge steps
40 Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

*Check your email for the video coaching link.

HERO WOD: MURPH



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

*Check your email for the coaching video link

---

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Mamba & Gigi”

18 min AMRAP:
5 Ring Muscle-Ups
8 Power Cleans (125/185)
24 Box Jumps (24/30)
13 Burpees (in place, make sure hips and knees extend, and touch hands overhead to make rep count)

The “Mamba” workout originally posted in April 2016 by Invictus, and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. They have now added 13 burpees in honor of his 13-year-old daughter Gianna (Gigi), and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident. We do this WOD today in honor of those who's lives have been cut too short.

"The important thing is that your teammates have to know you're pulling for them and you really want them to be successful." ~ Kobe Bryant