HERO W.O.D. Saturday 2/3/18 (no skills class)


HERO W.O.D. Saturday 2/3/18 (no skills class)

No skills class today at 10am – 10:30am due to the length of this Hero Workout.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

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.


5 rounds of:
3 minutes of rope climbs
2 minutes of air squats
2 minutes of push-ups
3 minutes to bike 1200m (or run 400m)

Wear a weight vest or body armor if you have it. After the bike/run, rest for the remainder of the 3 minutes before beginning the next round

Post total reps achieved, on those 3 movements – rope climbs, air squats, pushups.