A Hero WOD to end the week...

November 24, 2017

Hope you all had a wonderful Thanksgiving and enjoyed the turkey, stuffing, and all that good stuff! One thing I know we are all thankful for is the service men who risk their lives each day in service of our country and communities. Since its early days, CrossFit has been honoring our fallen and injured heroes with "Hero WODs". These WODs have a reputation for being much harder than your average CrossFit workout. Many crossfitters suffer through the WODs as a way of honoring those who have paid the ultimate sacrifice. What better way to end the week of Thanksgiving than with a Hero WOD? We will be having class at 10am and 5:30pm, with open gym from 4-5:30pm as well. Aside from the hero WOD, we will also be making up Thursday's strength session.


Friday Nov. 24, 2017


CrossFit (10am/5:30pm)




A:2 Rounds

30 Jumping Jacks

25M Single arm farmer Carry(each side)

12 High Pulls(each arm)

30 Mountain Climbers


2 sets

30 second lat stretch deep squat or bar hang(depends on class size)

30 second ankle stretch (heel on floor knee towards wall)


B: Front Squat 4x3 (3311)

+5-10 lbs from last week



Front squat scaling option 4x8-10

+5-10 lbs from last week


Hero WOD:




For Time:

Buy-in: 50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans 75/100


Ca$h-out: 50 C


alorie Row


*Calories can also be done on the bike, or running (200m = 10 calories)


The "Dom" Hero WOD was originally posted on marinewod.com on Wednesday, November 18th, 2015.


"We are recognizing Dominic Davila for his service and sacrifice. 'Dom' was born on July 5th, 1987 in Chicago, IL. He was always very athletic and played sports; baseball being his favorite. In Nov. 2006 Davila joined the Corps and went on to volunteer for 2 combat tours. The first tour was to Iraq in Oct. 2007 and the second was to Afghanistan in May 2009. On July 23, 2009, during his second tour of duty, Davila’s humvee rolled over a 100 lb improvised explosive device. From the blast, Dom lost his right leg below the knee, suffered a talus fracture on his left ankle, a dislocated shoulder, shrapnel to his eyes and most of his body. Davila spent 3 years at Walter Reed Medical Center in DC recovering from the injuries he sustained."


In his own words: “It wasn’t until Dec. 2012 that I found CrossFit. My cousin Anthony had been telling me about CrossFit for awhile now but I thought it was something I wouldn't be able to do because of my injuries. So I walked into a box that was ran by a fellow 2/8 Marine and haven’t looked back since. Once I started CrossFit, I knew it’s what I wanted to do. Over the past 2 years I have had to learn and adapt to what works for me and my disability. CrossFit has really changed my life and I want to share it with the rest of the world, with my primary focus on other disabled veterans.” -Dominic


"Davila exemplifies what it means to be a Marine and is an inspiration to everyone he meets. We recognize him for his service and sacrifices but also for the work that he continues to do with other disabled veterans today. Dominic has since founded the non-profit organization Paws4Warriors with the mission of providing US Combat wounded veterans with service dogs specific to their disabilities and needs."





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