Hero Friday

Join us this Saturday at 10AM and 11AM for our FREE group workouts. These workouts are for everyone regardless of fitness level, or athletic skill. Bring a friend and have a great time doing CrossFit, the best program at building overall fitness and health.


Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Post time to comments.

*if you did Thursdays WOD you will do something different.


Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., 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.

8 Responses to “Hero Friday

  • 5AM Bob
    13 years ago

    Good news is that I completed 70 thrusters and my shoulder feels great, bad news is that the WOD called for 100. My first DNF and it doesn’t feel good. Way to go Susan, Doug and Jodi on completing the WOD and keeping the energy up for the 5am class.

    Nice to see a good group show up behind us for the 6am.

  • Julie Newman
    13 years ago

    Lucus-Sorry for not making it to the 5 am class. I know, I’m lame. Of course I am regretting it now. Thanks to you and everyone at CrossFit for letting me crash your classes while I am in town. Everyone is so great! Enjoy the long weekend and hopefully I’ll be back soon.

  • megHan
    13 years ago

    hey nky!!! if you wanna see your friend Alex Scott then go see him tomorrow! 1:50pm SHARP! 601 Central Ave. Newport, KY 41071

  • Jeff and Toni
    13 years ago

    Posting as a couple since we’re joined at the hip today. Really enjoyed the 6AM class today. Toni’s time was 17:25 (55#, and military push ups). My time was 25 and some change, Rx’d. Just finished up our 47 burpees – almost forgot!

    Feels good to be back – so you kids tomorrow!

  • Knew I was probably in trouble when I had to split the 10 thrusters on round 2 but I finished! (45# – pushups on my knees). 21:55

    Great job Susan, Bob & Doug!

  • Wendy
    13 years ago

    20:42 65# thrusters and alternated pushups, every other round on the rings

    so proud of Karin- she has really stepped up her game….rx-ing everything, I see no modifications left for her!
    Great to be in the sunshine tonight and as always, we can thank Mark for our woe tonight 🙂

  • Karin
    13 years ago

    Thanks Wendy! We’ll see about no modifications. You know how I feel about overhead squats and super heavy deadlifts… 🙂

    26:40 – Rx’d

    Nice big group at 4:30. See you all tomorrow!!

  • Just the Baker sisters and myself at 5:30. They were done when I was about 1/2 way through, so it was just like working out with their folks.

    115# Thrusters
    Elevated Ring Push-ups (feet on 20″ box)
    Time: 31 min and change, I was just happy to finish