4 August 2018


31 HEROES WOD:  8:30 a.m. to 11:00 a.m.

** Heats start at 8:30 a.m., doors open at 8:15  a.m.  Be sure to arrive early to warm up for your heat time.  Register for a heat time below via the link.   CF Unloaded, Warrior and CFK WOD will be canceled in lieu of the 31 Heroes WOD.

OPEN GYM: 11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.



On Saturday, 4 August we will be running the annual 31 Heroes WOD.  This workout was was designed to remember the 30 servicemen and 1 service dog who were lost tragically on  August 6, 2011 when their CH-47 Chinook helicopter was downed in Afghanistan.  The workout is to honor their legacy of sacrifice.  The workout is a partner workout, and the workout can be scaled or modified as needed to ensure everyone can participate.  On Saturday, 4 August we will be running heats starting at 9:30 a.m. until the last team completes the workout.  I will be posting a heat sheet later this week where you can your partner can register for a heat time.  If you don’t have a partner, you can put your name down so other folks looking for a partner can join you or we can try and pair you up.   To read more about the 31 Heroes Project, the workout, and how you can contribute to the program follow the link below.  Each year there is a t-shirt made for the workout that is available for purchase and the proceeds go to support the 31 Heroes organization.





AMRAP:  31 Minutes

Run 400m w/Sand Bag

8 Thrusters (Rx: 155/105; S: 135/95; S2: 115/80)

6 Rope Climbs (S: Rope Walks)

11 Box Jumps (30/24; 24/20)

While P1 is running 400m, P2 completes the triplet.  Partners switch every 400m accumulating as many rounds and reps in 31 Minutes.