HERO W.O.D Saturday 11/10/18 – no skills class this week


HERO W.O.D Saturday 11/10/18 – no skills class this week


Each month we aim to complete one or two different Hero workouts, 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 have more volume than a typical workout. Plan accordingly. If you find that you are feeling sorry for yourself during the workout, get your mind right and think about how it is nothing compared to what these soldiers and their families have been through. Let’s honor them.

We will be completing the workout “Coffland”.

#HeroWOD #Sacrifice #LandOfTheFree

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

“COFFLAND” – No time cap

For Time…

6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:

800 meter Run

30 Push-Ups

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

Post total times.