Workout of the Day

What makes a Hero?


Most people know by now that there is this grueling "thing" in the CrossFit community called a Hero WOD. Unfortunately the true intention of the workout can get lost in all the competition, sweat and reps. These workouts were designed to be tough for a reason. They were designed with the specific intention, to honor those who died in service to their fellow countrymen.

Take a moment to remember these fine people today. Take a knee and share a moment of silence before you workout and remember that these brave souls made the ultimate sacrifice in service to their country. These men and women put their lives on the line, where many others would not, leaving behind family's of wives, husbands, children, parents and siblings. A list that only scratches the surface of the word family...

Take a look at the comments under any Hero WOD on the CrossFit mainsite and realize that these fine individuals have had a huge impact on the community at large. Put forth great effort in their honor today and remember their sacrifice.

Today we honor, U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.
He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

-Lift Strong and Prosper

Today's Program


Three rounds for time

20 L-pull ups
30 Toes to bar
40 Burpees
Run 800 meters