
Heroes CrossFit promotes physical fitness, nutrition, and service in the community.
We believe anyone can be a hero, and want to help you reach that potential for yourself, your family, and your community.
Pre-WOD Mobility:
Hamstring Flossing on Box (Option 3) (2 mins L/R)
Conditioning:
In Teams of Four
2 Teammates perform 10 Tire Flips (Large/Medium) while the other 2 Teammates hold a barbell overhead in a snatch grip (115/75)
Teammates switch and Repeat
Every Person on the team does 5 Overhead Squats (115/75)
2 Teammates perform 10 Tire Flips (Large/Medium) while the other 2 Teammates hold a barbell in the front rack position (115/75)
Teammates switch and Repeat
Every Person on the team does 10 Front Squats (115/75)
2 Teammates perform 10 Tire Flips (Large/Medium) while the other 2 Teammates hold a barbell at waist level in a snatch grip (115/75)
Teammates switch and Repeat
Every Person on the team does 15 Snatch Grip Deadlifts (115/75)
2 Teammates perform 10 Tire Flips (Large/Medium) while the other 2 Teammates hold a plank on top of the barbell
Teammates switch and Repeat
Every Person on the team does 20 Barbell Pushups
*This workout has a 30 min time cap
Post-WOD Mobility:
Gap and Smash (2 mins L/R)
Row:
25 Min AMRAP
Clean95/65
Push-up
Backsquats 95/65
KB Swings 35/55
Alternate between the movements. For instance do max reps of hang cleans once you break you must run or row 400 meters. Then do max reps push-ups, once you break you must run/row 400 meters. Do this for 25 minutes. Count total reps completed in 25 minutes.
6am/930am/6pm:
Pre-WOD Mobility:
Lateral Hip Opener (2 mins L/R)
Strength/Skill:
Alternating EOMOM for 24 mins
2 Power Cleans @90%1RM Power Clean
10 Deadlifts @same weight
Conditioning:
Run a 400m Sprint for Time
Post-WOD Mobility:
High Glute Smash and Floss (2 mins L/R)
Pre-WOD Mobility:
Reverse Sleeper Stretch on the Wall (2 mins L/R)
Strength/Skill:
Push Press 8-8-6-6-4-4
Conditioning:
Double Tabata (8 mins)
Alternating each interval of
Wall Walks
Situps
Post-WOD Mobility:
Overhead Tissue Smash-Option 1 (2 mins L/R)
Row:
For time:
Run/row 400 Meters
Then, 7 rounds:
7 KB Swings 55/35
7 Box Jumps 24/20
7 Deadlifts 205/135
7 push ups
7 push press 95/65
7 double unders/21 singles
7 situps
Then, run/row 400 meters
This workout will be capped at 40 minutes
6am/930am/6pm:
Pre-WOD Mobility:
Banded Hip Single-Leg Squat (2 mins L/R)
Conditioning:
In Teams of Two
10 min AMRAP
20 Prisoner Lunges (95/65)
20 Bar Facing Burpees
200m Farmer’s Carry
Then
Rest 5 mins and Repeat
Post-WOD Mobility:
Barbell Quad Smash (2 mins L/R)
Pre-WOD Mobility:
Banded Elbow Distraction (2 mins L/R)
Strength/Skill:
Back Squats 5-3-1-5-3-1
Conditioning:
3 Rounds of
3 min AMRAP
3 Muscle Ups
6 KB Goblet Squats (70/53)
9 Supermen
*Rest 3 mins between rounds
Post-WOD Mobility:
Double Lacrosse Ball Forearm Smash (2 mins L/R)
M/W/F - 6am, 9:30, Noon (Row Class), 6pm
T/Th - 6am, Noon, 6pm
Sat – 9:30AM (FREE to the community!)
If your schedule does not allow you to attend one of the class times on our list, please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it. .
Intro sessions and personal skill lessons are available at other times by appointment only.