HERO WOD: Lori Piestewa

For Time:
21-15-9-3-3-9-15-21
DL (155/225)
Pull Ups
Burpees (Cal Row)

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Lori Ann Piestewa (December 14, 1979 – March 23, 2003) was a United States Army soldier killed during the Iraq War. A member of the Hopi tribe, Piestewa was the first Native American woman in history to die in combat while serving in the U.S. military and the first woman in the U.S. military killed in the Iraq War. Arizona's Piestewa Peak is named in her honor. She is the recipient of the Purple Heart & Prisoner of War medal.

Partner Holleyman: You Go/I Go - Split up by rounds.
30 RFT:
5 WB (14/20, 9/10’)
3 HSPU
1 Power Clean (Rx: 155/225)

Aaron Holleyman | Age 27 | Glasgow, Montana
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

One Class Only: 10 AM - 11:30 AM with Childcare

HERO WOD: "CLOUSER"
Partner Version:
For Time:
1800 meter Run (Partners run at the same time)

then:

7 Rounds Each: (Rounds are alternating: You Go/I Go)
7 Clean & Jerk (110/155)
19 Wall Ball Shots (14/20, 9/10')

Dedicated to Zachary Clouser, a young soldier and member of TCB CrossFit (Columbia, South Carolina) who was killed in action. Pfc. Zachary Clouser, of Dover Township, had been Iraq for nearly a year and would have turned 20 in a couple of weeks.

Army Spc. Zachary R. Clouser, 19, of Dover, Pa.; assigned to the 1st Battalion, 26th Infantry, 2nd Brigade Combat Team, 1st Infantry Division, Schweinfurt, Germany; died July 18, 2007 in Adhamiyah, Iraq, of wounds sustained when his vehicle was attacked by enemy forces using an improvised explosive device and small-arms fire. Also killed were Sgt. 1st Class Luis E. Gutierrez-Rosales, Spc. Richard Gilmore III and Spc. Daniel E. Gomez.

“Zachary was the biggest prankster, jokester, anything he could do to get anybody to smile,” said his mother, Deb Etheridge.

Clouser joined the Army soon after graduating from Dover Area High School in 2005. He came back to visit the school while on leave in the spring, principal Joel Riedel said.

“This is a very, very sad thing. We were stunned yesterday when we got the call from the Army recruiter,” Riedel said.

Clouser had six siblings and loved to hunt and fish. Etheridge said her son planned to learn more about computers or criminology after his enlistment ended in 2009.

This "Zach (Clouser)" Hero WOD was submitted to us by TCB CrossFit, a US military CrossFit affiliate. They created the workout by request of Zach's Army recruiter.

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

Murph Options: Do it alone, or with a partner.

* If you have a weight vest and want to wear it, you are welcome to do so! BUT, only if you have completed Murph before with all Rx movements, and non-partitioned. If you have not done this yet, then no weight vest please. Do it this year, and earn the vest for next year.

*1 Hour Time Cap

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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.

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

Murph Options: Do it alone, or with a partner.

* If you have a weight vest and want to wear it, you are welcome to do so! BUT, only if you have completed Murph before with all Rx movements, and non-partitioned. If you have not done this yet, then no weight vest please. Do it this year, and earn the vest for next year.

*1 Hour Time Cap

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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.

STRENGTH:
10 min to work to a load on the complex:

1 DL
1 Hang Power Clean
1 Push Jerk

WOD:
5 RFT:
1 Round DT:
12 DL (105/155)
9 Hang Power Clean (105/155)
6 Push Jerk (105/155)
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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: Hotshots 19

6 RFT:
30 Air Squats
19 Power Cleans (95/135)
7 Strict Pullups
400m Run
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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.

For Hotshots 19, every number has important significance:
6 Rounds is for the month of June
30 Squats for the 30th of June
19 Power Cleans is one for every Hotshot Firefighter who died.
7 Pull ups because Fire Station 7 was their station.
400m Run because the fire turned its course back on the team at around 4pm on that day.

STRENGTH:
7x2 Jerks with 2 second pause in the dip
7x2 Front Squats with 3 second pause at the bottom

WOD:
"DT"
5 RFT:
12 DL (105/155)
9 Hang Clean (105/155)
6 Push Jerk (105/155)

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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: Randy

STRENGTH:
Snatch

HERO WOD: "Randy"
For Time:
75 Power Snatches (55/75)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Labor Day - One 10 AM class only!

HERO WOD: Rene

7 RFT:
400m Run
21 Walking Lunge Steps
15 Pull Ups
9 Burpees

* Wear a weight vest if you want.

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Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Happy Independence Day - One class only today at 10 AM!

We will honor our freedom with the HERO WOD "GLEN".

"Glen"

For time:
30 Clean and jerk (95/135)
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

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Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

5 RFT:
1 Round DT:
12 DL (105/155)
9 Hang Power Clean (105/155)
6 Push Jerk (105/155)
20 C2B
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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: Operation Red Wings by Mike Tappert from Jet City CrossFit

This is 5 Rounds of 5 Movements
(1 for each of the original 5 phases of the planned operation)
19 Reps (19 Sailors and Soldiers that were KIA)
1 Rep Max C&J for the Rescue Mission to rescue the only survivor.

Here is the list of those we will be honoring this HERO WOD

Lt. (SEAL) Michael P. Murphy, Age 29
Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, Age 29
Machinist Mate 2nd Class (SEAL) Eric S. Patton, Age 22
Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, Age 36
Quartermaster 2nd Class (SEAL) James Suh, Age 28
Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, Age 25
Chief Fire Controlman (SEAL) Jacques J. Fontan, Age 36
Lt. Cmdr. (SEAL) Erik S. Kristensen, Age 33
Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, Age 33
Lt. (SEAL) Michael M. McGreevy Jr., Age 30
Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, Age 30
Staff Sgt. Shamus O. Goare, Age 29
Chief Warrant Officer Corey J. Goodnature, Age 35
Sgt. Kip A. Jacoby, Age 21
Sgt. 1st Class Marcus V. Muralles, Age 33
Maj. Stephen C. Reich, Age 34
Sgt. 1st Class Michael L. Russell, Age 31
Chief Warrant Officer Chris J. Scherkenbach, Age 40
Master Sgt. James W. Ponder III, Age 36

Operation Red Wings:

5 RFT:
19 Pull Ups
19 Burpees
19 Squats with plate on back: (25/45# Bumper Plate)
19 Push Ups
19 Overhead Plate Lunge (24/45)

2 min Rest:

5 Min to find Max Clean & Jerk

*Comp: 14/20# weight vest

Memorial Day Schedule:  10am Class Only Today!

HERO WOD: MURPH



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

* If you've and would like to wear a weight vest or tactical gear, you are welcome to that.

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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.

HERO WOD: The Lyon

5 RFT:
7 Squat Cleans (115/165)
7 S2OH (115/165)
7 Burpee C2B

Rest 2 minutes between rounds.

Use a pull-up bar that is 6+ inches above your max reach when standing.

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The Lyon
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.