HERO W.O.D. and Skills Class Saturday 1/6/18


HERO W.O.D. and Skills Class Saturday 1/6/18

Heads up that several athletes from CFR are competing at a local competition called the Sertoma Fitness Challenge.  If you are free, go support our athletes!  It is a 1 day event from 8am-4PM at CrossFit RTB in Springfield.  Here is the Facebook page for more info, and here is a list of our athletes/teams competing!


  • Chris Crosby & Angie – Hustle and Muscle
  • Becca & Michaela – The Rack Pack
  • Kristin & Denise – Don’t Give a Squat
  • Landon & Jess – Amino Disrespect
  • Alesha & Melissa – Girls Just Wanna Lift

If you aren’t familiar with Hero workouts, they are named after and designed to honor the lives of our fallen soldiers or first responders and the sacrifices they and their families have made fighting for our country and defending our freedoms.

These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout.

If you find that you are feeling sorry for yourself during the WOD, this is where you think about what they and their family have been through, and humbly do your best to finish it.

Ashley White | Age 24 | Alliance, Ohio

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

HERO WOD – “White”

*Coaches please start athletes on different movements to avoid cluttering ropes or bikes

5 rounds for time of…

3 Rope Climbs
10 Toes to bar
21 Walking or stationary lunge steps with 45/25lb plate held overhead r/l=2
1200m Calorie Bike

*Scale Rope Climbs based on your abilities with 2 Rope Pulls + 2 toes to rope OR 5 ring rows + 5 knees to elbows OR 15 Ring Rows per rope climb

CFR Skills Class 10 – 10:30AM

Pullups / Chest to Bar Pullups / Muscle Ups (Bar/Ring)

In this skills class you will focus on what it takes to make a proficient pullup.  Wherever you are in your fitness journey, this is a great time to figure out where you are deficient in your pullups/MUs and make up for it.  

You may be stuck on ring rows, and that’s ok.  Continue to develop your foundational strength.

You may have your pullups, but need to understand the kip more thoroughly so you can touch your chest.

You may have chest to bar pullups, but can’t seem to do a ring muscle up.  

These are all things we can help remedy in the 30 minute time slot directly after the WOD!

Here’s a very basic pullup video to get your mind wrapped around the movement.