Gear up for our upcoming nutrition challenge starting July 8th!

Our last seminar to go over the basics and rules is Saturday 7/6 @ 1:00PM!


WOD 07 04 13

Holiday Schedule: 9AM, 10AM, 4PM.  All other classes cancelled.

Happy 4th of July!  Let’s not take for granted the freedoms that come with living in this great country!  This “Hero” WOD is done in honor for those who have sacrificed for our freedom.

In teams of 2, with 1 person working at a time:

“The Seven”

Seven rounds of:


7 Thrusters (135/95)


7 DL (245/165)

7 Burpees

7 KB Swings (70/53)

7 Pullups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

CIA Memorial Wall

07 04 13
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13 thoughts on “07 04 13

  • 07 04 2013 at 12:52 pm

    I somehow enjoyed my first hero. Stephen (sp?) picked up all my slack rollin’ Rx though, so I’m sure that explains it some.

    I did box HSPU, 63# thrusters, 135# DL, blue band pullups

    26:47 if I recall.

    Was fun sticking around and watching 10:00 kick ass too. Congratulations to Alex for her very first WOD being a Hero, and getting through it with a smile. And to Christine2 too, for knockin it out!!

    Have a wonderful Independence Day everyone!!

    • 07 04 2013 at 1:45 pm

      Greg, your partner was Steve

      • 07 04 2013 at 3:36 pm

        Derp, sorry Steve. No idea where that came from. Drawbacks of zero coffee this morning 🙂

  • 07 04 2013 at 1:36 pm

    Awesome job to all you guys who came out this morning! I saw awesome teamwork and communication with everyone!

    Shout out to Rob for staying and cheering on the 10 am class. I remember there was a time I kept staring at the 135 bar on the thrusters and his “c’mon!” was exactly what I needed!

  • 07 04 2013 at 1:39 pm

    And great job to Eron, Liz, Greg, and D$ for welcoming Christine2 and Alex!

  • 07 04 2013 at 1:54 pm

    Happy 4th Everyone – the Seven was well worth doing today… good times..

  • 07 04 2013 at 2:04 pm

    In completely unrelated news, the ultimate frisbee championships are being held in Raleigh this year and the main games are going to be on Saturday and Sunday. Raleigh has an extremely good team called “Ring of Fire” and they play at 5:30pm on Friday! Saturday and Sunday is the full tournament play so there will be continuous games all day until 10pm. Womens semis start at 2:30-5:30 amd mens are 5:30-10:00. Is anyone interested in going?

    • 07 04 2013 at 2:07 pm

      If you don’t know what ultimate frisbee is, check out some highlights here. It’s a mix between soccer, football, and played with a frisbee!

    • 07 04 2013 at 2:11 pm

      For the ladies

    • 07 05 2013 at 8:38 am

      Very intrigued. I will attend.

  • 07 04 2013 at 10:10 pm

    Good times were had at the 4:00 class…
    Lorena and I paired up for this one and we got it done at 23:23. We used a box for HSPU, 73# for thrusters, 165# for DLs, 53# Russian KBS, and I needed a purple band for my pull ups.
    A big shout out to newbie Chris (I didn’t check the board to see how you spelled your name, sorry). Doing her first WOD, and it is a hero WOD!!
    Happy 4th everyone!

  • 07 04 2013 at 11:24 pm

    Great job everyone.
    As always, thanks for posting results.

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