We will be programming a Hero Wod on Fridays from now and during our next training phase. Hero Wods are a celebration of the life of military, law enforcement and fire service members who have lost their life on duty.

While we might not have the emotional connection to the people who have past away it is also a celebration of the CrossFit community and the workouts are traditionally very hard to complete. It will be a great challenge for all of you to do to start your weekend on a high. We are starting with a super tough one.


Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Friday 250119

MetCon: Arnie

21 KB Turkish Get up right arm 32kg

50 KB Swings

21 KB Overhead Squats left arm

50 KB Swings

21 KB Overhead Squats right arm

50 KB Swings

21 KB Turkish Get up left arm

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