140812

This was a good one. A monster workout for a very worthy cause that has two origins: one is for the seven CIA officiers killed in Afghanistan in 2009, the other is for the 343 Firefighters killed in NYC on September 11, 2001.

Either way, this is a workout worthy of their honor. Thanks CFHQ!

'The 7'
7 rounds:
7 Handstand push-ups (*iso-hold)
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups (*band)

                                HS     Thruster     DL     KB
Dustin- 34:58            N          75         225     53
Joan- (4) 27:04         *          35          85      30
Teresa- 43:02           Y          65         115     35
Juan- 29:45*             *          75         135     44
Todd McK-36:49     Y          55         115     35
Paige- 53:45*           N          25          65      26
Sharon- (4) 25:01     Y          45          95      35
Holley- 43:57*         N          25          65      35
Candice- 43:59        Y          55          115    35
Jill- (4) 19:37*         N          35           95     25
Cayden- (4) 12:22    *          35           X       30
John- 37:10              Y         95          135     70
Wesley- 36:00          Y         55          135     53

Great job everyone. At any scale this workout is a tough one. As prescribed, scary. It should be.

CrossFit is the only program that even recognizes these Heroes, another component we love at CFSF, and why we see "Heroes Week" every year during the Winter Circus. These people have made the ultimate sacrifice for their love of the USA, and for us. They deserve all the recognition we can give them through sweat, and pain.

Thanks for your efforts and fuel, and thanks for another great day at CFSF.

Quitters never win. Winners never quit.
CFSF