Hero Friday

Burpee Day 40!!

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.



Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Post rounds completed to comments.


Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.



Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Post time to comments.


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

12 thoughts on “Hero Friday

  • My hero at 5:00 am this morning was “Ledesma”. 12 rounds completed. It was a L-O-N-G 20 minutes! Have a great weekend all.

  • I did a modified “Baby Wittman”

    7 Rounds
    15 KB Swings, 25#x2rnds then 35#x5rnds (felt 25# was going too easy on myself)
    15 Hang power cleans 55#
    15 Step-ups


    Biggest challenge is scaling it back when I feel like I should/could be doing more still. Playing it safe and just trying to focus on movement, precision and completion instead of loads and time.
    Nice turn out at 9am, good job ladies!!

  • “Wittman”
    Seven rounds for time of:
    1.5 pood Kettlebell swing, 15 reps
    95 pound Power clean, 15 reps
    15 Box jumps, 24″ box
    Rx’d this wod in 28:ish..
    The 2pm class was fun!

  • Did Wittman this morning at 5:00am. 24 and some change. Lucas said some woman at another CF Rx’d this workout in 13 minutes. I wouldn’t want to suprise her in a dark alley!

  • So, not many people wanted to try ‘Ledesma’ today, huh? I really enjoyed it…y’all missed out 🙂

    I did, however, forget to count my rounds…not sure how that happens-Melissa even gave me chalk to mark them. I think I got 6 + 7 med ball cleans…but, it could have been 7 + 7 med ball cleans??? We’ll go with 6, because I think Melissa got 8 and she was ahead of me!

    Only mod was 2 mats for HSPU…med ball cleans & toes through rings rx’d.

    Great work by the 4:30 class!! Have a good weekend everyone!

  • I opted for ‘Ledesma’ and thought it was a great WOD. I did my HSPU’s with my trusty rig (green band + purple for arms) and managed 8 rounds plus 8 Toes through Rings. Did this side-by-side with Bridget and she was kickin’ my ass! I think she got 11 total rounds! Crazy girl!

    Great job to all the other 5:30 folks who did Whittman – looked like a tough one.
    See you all tomorrow 🙂

  • I did three Vicodin for time today. Damn 80 year old womans back I have keeps me from doing what I love. Hopefully MRI tomorrow comes back ok or at least gives me a course for corrective action

  • Chose to do “Ledesma” with Kristin & really liked it! It was challenging…rx’d everything but the HSPU’s…still have to use two mats for those :(((( 8 rounds & 6 MBC’s. Anyway – great 4:30 class today!!!

  • Chose Wittman – the thought of doing more HSPUs this week wasn’t in me! PCs were at 55#. Time 23something I think!

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