I hope all had a great New Years celebration. It’s time to get busy with a hero wod today. We are back to normal class times 8 and 9 and 10 am weightlifting class. Instead of making New Years Resolutions, what about making fitness goals for 2016? In addition to the PR board, we will have a Goal board as well. When making these goals, make sure you make them reachable. For example, maybe make a goal of getting off the pull up bands and do half pull ups or a goal of following the Paleo Diet for a month ect… If you need help reaching these goals, let me know.

CrossFit HERO WOD:



Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

 amrap 23 min:

9 Chest to bar pull ups

15 power cleans 135#

21 air squats

400 meter run w/45# plate

*** I’ll help you scale and modify the workout accordingly. This is the workout as prescribed


1. Front squats 80% 10 x 3

2. Back squats 80% 3 x 3

3. overhead squats 3,2,1,1,1,1,1

4. Situps using a 10# plate behind the head 3 x 5-10 reps. Have someone hold your feet over a bench. Place plate behind the head and perform sit-ups with elbows touching knees