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CrossFit Hero WODs

Happy 4th of July!

Today we celebrate our independence, liberty, and freedoms.  We will spend time off of work, and hopefully enjoy our families.  We will check Facebook and talk about whatever we want to talk about.  We can read a book, or the news, or watch TV and enjoy people celebrating their freedom of speech.  We can go to the shooting range and celebrate our right to bear arms.  We can think about who we want to vote for in the next election and enjoy our rights to do so.  The lists goes on and on.  We live in the greatest country in the world and everyone else in the world is jealous of, or wants to enjoy the freedoms that we as Americans enjoy.

Many people don’t think much about it, but those freedoms come with a cost.  Those costs are American lives via our military.  While you are sitting by the pool worrying about whether the burgers are going to burn on the grill, there are men and women carrying rifles worrying about whether they will step on a IED.  We have basically been at war for years, and it’s almost a forgotten subject.  Many of the men and women in the military do CrossFit.  The way we honor these brave individuals is by doing Hero WODs.  These are specific workouts that have been created in honor of a service man/ women CrossFitter who was killed in the line of duty.  Unfortunately, they continue to release these workouts because our military continues to encounter casualties, but we can do our best to honor them and their sacrifice.  Today while you are going through the suck of this WOD, or while you are enjoying your family and your freedoms, take a second to think about those who have sacrificed to make those freedoms possible for you.  They can no longer enjoy these freedoms, but we can honor them and their families.  

Thank you to the men and women that serve in our military.  Your sacrifice does not go un-noticed.  


7-4-13 WOD

Met Con:


1 mile run 

Clean and Jerk x 21 (155) 

800m run 

Clean and Jerk x 21 

1 mile run 

for time

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii,
assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I
Marine Expeditionary Force, based out of Camp Pendleton, California, was killed
on December 2, 2010, while conducting combat operations in Helmand province,
Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen
Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate,
Valerie Binion, and Kelly Binion.