HERO W.O.D. and Skills Saturday 10/28/17


HERO W.O.D. and Skills Saturday 10/28/17


We are celebrating Coach Josh and Sara’s marriage tonight at 6PM at our place (the Mitchell’s home). There will be snacks, s’mores, and games to enjoy; along with plenty of fellowship. It’ll be outside with some fire pits to keep us warm, so please throw on your yoga pants or comfy clothes, grab a CFR buddy, and come ready to have fun!! Address is 275 East Miller Rd. Republic, MO 65738

*Parking is limited so if you could carpool with a buddy, that would be appreciated!

HERO WOD “Chloe”



Here is a quick, yet somber story of who we will be supporting.  

Chloe, an 8th-grader at Hickory Hills Middle School in Springfield,MO, was killed when she went to help another swimmer then became lodged underneath the water and didn’t resurface, according to a report from the Missouri State Highway Patrol. Chloe left this world on 6/25/2016 which was way too soon. However, she lived a life in service of others and that’s the way she left us, by putting the life of another before her own. That in itself is the very definition of a Hero!

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

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 how it is only a fraction of what her and her family have been through, and humbly do your best to finish it.

7 Rounds for Time:

3 Clean and Jerks 155/105
10 Chest to Bar pullups
200m Med Ball Run 20/14  30/20
3 Thrusters 155/105
13 Push-Ups

*** This is open to ALL FITNESS LEVELS! The movements can be scaled so please join in! ***

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 maybe 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.