HERO W.O.D and Skills Class Saturday 5/5/18


HERO W.O.D and Skills Class Saturday 5/5/18


The first Saturday of each month we complete a Hero workout to honor the lives of our fallen soldiers 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 more volume than a typical workout, so be prepared mentally and physically (you can still scale as needed).  If you find that you are feeling sorry for yourself during the WOD,  get your mind right and think about who this workout is dedicated to and that this is only a fraction of what they and their families have been through. #Sacrifice #Honor

U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


As many rounds as possible in 20 minutes of…

8 Strict Pull-Ups

8 Box Jumps 36/30

12 KB Swings 70/55

*Strict pullups means no kip whatsoever.  Dead hang with full extension, all the way to your chin over the bar = 1 rep

*Scaling strict pullups – use a band or a barbell across the J-Hooks (Coach will demo)

*Scaling box jumps, aim to challenge yourself on a height slightly above your usual

*For those completing Box Jumps as written at 36″, take either 6 – 10s, 3-25s, or 2 – 35s and stack them on top of the 30 inch box to equal approx 36″

Post your total rounds + reps.


Each Saturday we have a skills class immediately after the 9am workout, to give our members a chance to refine something they may not have time or the education to do on their own during the week, Today will be the Pistol Squat.

Pistol Squats (one-legged squat)

What you’ll be covering…

  • What version of a pistol squat works best for you?
  • Based on your mobility which way should you scale?
  • Tight ankles?
  • Stability issues?
  • Strength issues?

Watch the video and also get instruction from the coach to learn how to effectively tackle the best version of the scaled pistol squat so you can one day achieve the one legged squat!  If you already have it, then use the drills in the video to enhance your abilities!