CrossFit Republic – CrossFit

Never Forget

Encouragement to Reflect

Today, we pause to remember September 11, 2001 — a day that forever changed our country and the lives of so many families. Nearly 3,000 lives were lost, including 343 firefighters, 71 law enforcement officers, and countless others who ran toward danger to save others. Their courage and selflessness remind us of what it means to serve, to sacrifice, and to act with bravery in the face of unimaginable circumstances.

Out of tragedy came stories of unity, resilience, and strength that still inspire us today. As a community, we move together to honor those who gave everything — ordinary people who became heroes, first responders who ran into the unknown, and the lives that were never fully lived.

This workout is not about competition or scores. It is a small act of remembrance, gratitude, and reflection. Every rep, every step, every breath is a way to carry forward their legacy — to recognize sacrifice, embrace resilience, and commit to never forget.

As we train together today, let us remember. Let us honor. Let us carry forward the lessons of courage, unity, and strength.

Daily Strength and Conditioning W.O.D. – “Always Remembered” 9/11 Memorial Workout (Time)

For Time (Teams of 2) – 35 Minute Time Cap

Buy In: 2001 meter Row

Then, 4 Rounds of:

9 Rope Climbs

11 Bear Complexes (135/95)

Buy Out: 2977 meter Row

If all out of rowers, athletes may ski.

The significance of the rep scheme:

2001 – The Year

4 – The Planes

9 – The Month

11 – The Day

2977 – The Casualties

One “Bear Complex” consists of the following: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.

One athlete works at a time. Partition the work between partners as needed. Rows bookend the four rounds.

Rope Climb Modifications:

– 2:1 Rope Walks

– 3:1 Seated Rope Pull Ups (Feet Stay on the Ground)

– 3:1 Ring Rows

Step 1 (Beginner): 75/55

Step 2 (Scaled): 95/65

Step 3 (Intermediate): 115/85

Step 4 (RX): N/A

Step 5 (RX+): 155/105