HERO WOD Saturday January 12th



For time:

*Wearing a 20-lb. vest

1 Mile Run

Then, 3 rounds of:

30 Burpees

4 Power Cleans @ 155 / 103

6 front squats

Then, 1-mile run

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

WOD Tuesday January 8th

Register Now for The Havoc Games! 

$120 Per Co-Ed Team of Two now until January 31st!


Warm up: 30 Second Handstand Hold, 10 Glute Ham Raise, 10 GHD Sit ups

1. Every 30 Seconds for 5 minutes:

1 Hang Power Snatch

*Use the same weight, extended warm up*

2. Every minute for 10 minutes:

1 Power Snatch

*Time to Increase Weight*

3. For Time:

10, 20, 30


Barbell Lunges

Calorie Row

HERO WOD Saturday January 5th

See you guys at 9:30 a.m.!!


5 rounds for time:

7 Muscle-ups

21 Sumo Deadlift high pulls @ 95 / 63

Tyler Parten

U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Parten is survived by his mother, Lona; and brother, Daniel.

First posted Oct. 17, 2009