FRIDAY 171117

CrossFit Hero Workout Friday!


Complete Four Rounds for Time:

Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)
Burpee, 30 Repetitions
Toes to Bar, 30 Repetitions

Note: Todays Hero Workout is a dedicated to Marine Staff Sgt. Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. There will be a 45 minute time cap on the workout. Modifications include GHD situ-up or floor sit-up for in place of the Toes to Bar.

Marine Staff Sgt. Daniel Hansen


Friday Special Programs

8:00 AM – 9:00 AM (Strength and Power Lifting at HQ)


Deadlift, 5 x 5 at 75% 1RM
Strict Press, 3 x 5 at 75% 1RM
GHD Sit-up, 3 x 15