This week I lost someone who was not only a former member of Thor Fitness but a friend. Chris Raguso, and 6 of his “brothers” who were deployed in Afghanistan perished when their chopper went down on Thursday. I believe it was the day after his birthday. Chris was a true hero. He was a member of the FDNY, 106 Rescue Wing Efforts and Commack FD. His mission in life was to help others. I am so happy that Big Chris (his nickname I gave him for the whiteboard) called me up a few months ago and asked me to come see his home CrossFit gym he set up with his sister-in-law’s husband. We made some meter marks in the street and went over the lifts he felt needed tweaking. I also hung out with his wife, two beautiful daughters and sister-in-law. I’m so happy I got to see him. I never imagined he would not return from his deployment he usually did every year. RIP Big Chris. You will be missed by many.

I thought we could honor Big Chris with a hero wod called “The Seven.”  I know we just did deadlifts and handstand pushups,  but you can always sub them out and scale accordingly. I would love to see a big turnout today. And if I haven’t said thank you to you all for not only being a part of my extended family, but for being my friend … Thank you from the bottom of my heart.




“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 rds:

7 hspu

7 thrusters 135#/95#

7 K2E

7 Deadlift 245#/185#

7 burpees

7 kbs 70#/44#

7 pull ups