Hero WOD Sunday!

February 10, 2018

Here are your Sunday WODs! And a special happy 24th birthday to Carson Layne!! Carson works her butt off almost every day at the gym and we are very proud of everything she's accomplished over the years. Carson has been with us since day #1 and has never looked back. She will be there tomorrow morning for the EWOD so make sure you give her a big birthday hug!! We love you Carsey!


Sunday Feb. 11, 2018


Endurance WOD (9am)


“Blanchard (Aaron)”


4 RFT:

800 meter Run

32 Jumping Air Squats

32 Lunges

32 Weighted Sit-Ups (45/25 lb plate)

32 Burpees

Wear a weight vest (20/14 lb)

Time Cap: 50 minutes


US Army Captain Aaron Roy Blanchard was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013. Aaron was a member of Selah CrossFit (Selah, WA, USA). Coaches first heard Aaron’s mom speak at a Veteran’s event and were struck by her words. The biggest fear for a mom who lost their son is that people would forget. "We really wanted to honor his family and quell his mother’s fears of people forgetting. We will not forget and are thankful for his service."


The number 32 represents Aaron’s age when he was killed, and the movements are relatively simple and utilize little equipment to make the workout more inclusive for a range of athletic abilities. The workout was first revealed to Aaron's brother who performed it in South Carolina. Later Selah CrossFit would put on a Memorial Day fundraising event (May 28, 2017) hosting a crowd of athletes for the WOD.


"While Aaron was passionate about service to his country, the center of his universe was his family. He revealed in his role as loving husband to Becky and adoring father of Hunter and Amalia. On leave from the Army or Marines, Aaron sought out time with his brothers, mother and father, and grandparents. He looked forward to family events that brought together scores of cousins, and aunts and uncles."


"Aaron was preceded in death by his grandfather, Roy D. Blanchard. He is survived by his wife, Rebecca; son Hunter and daughter Amalia; mother Laura; father Don; brothers Michael and Karl; grandfather John; grandmothers Carolyn and Nadine; and an extended family and universe of friends who mourn his passing with broken hearts."


Selah CrossFit is a small town family-owned box serving Selah, Washington, started by David Gordon in 2012. His wife, Lisa, and daughter, Chloe, both became coaches in 2017. From Lisa: "We desire to serve in our community and the Gym is a perfect spot to start."






Make-up Day! Make up any of the strength sessions from this week (Monday, Tuesday, Thursday, or Saturday)


**PLEASE PLAN IN ADVANCE WHICH DAY YOU ARE GOING FOR MAKE UP. You will have 20 minutes to complete whichever day you missed. If you attended all strength days this past week, then you will have 20 minutes to complete the Sunday challenge:


EMOM for 10 minutes:

1 Bear Complex






5 RFT:

100-meter sprint

10 Clusters 75/115

15 Kettlebell Swings 53/70

100 meter Sprint

2 minutes Rest


Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.


He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.


He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.


The "T" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, February 4, 2018 (180204).




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