Hot and Humid!

With weather starting to heat up this week, be sure to hydrate and recognize the symptoms of heat exhaustion. Be sure to let a coach know if your feeling extra hot or flush.

Workouts for the Week of 6.12.22

Monday 6.13.2022 @5:30 pm


4 Rounds:

100m run

5 D.Ball Squats #70/30 (Perform squats on shoulder or in bearhugger position)

6/4 Cals Echo Bike

Rest 2:00

3 Rounds:

200m Run

5 D. Ball Squats #70/30

8/6 Cals Bike

Rest 2:00

2 Rounds:

300m Run

5 D. Ball Squats #70/30

12/10 Cals Bike

Rest 2:00

One Round:

400m Run

5 D. Ball Squats #70/30

24/20 Cals Bike.

You will complete this workout for total time. This will be considered a aerobic and strength style workout.

Thursday 6.16.2022@5:30 pm



Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

This workout will be for total time.

 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (“121231”).

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