WOD

Tue, Jun 30

Sat, Jul 4, 2026 at 10:00am July 4 BBQ - Sparks Marina

Coach B

It is Hero Week at CFA! Today’s workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28, 2005.

You'll be tackling a longer WOD with simple movements that tax the lower body and core with each round taking between 8:00-10:00 to complete. It starts with a run then a couple GHD movements to chose from ending with sit-ups for 3-rounds.

I see you Kelly, Brice, Ed, Emily, and Joe! Who else will sign up for the challenge? 🇺🇸

And Happy Gymversary to Cassy! 🎉 We miss you!!! 💕

Happy Birthday: Perry

CrossFit 20260630

HERO WOD MICHAEL

Strength + Skill 2026 0630

CrossFit 20260630

(No Results Tracked)
Welcome to another Hero week in celebration of Independence Day!

WARM-UP:
200m walk

100m jog

2 sets:
Walking lunges
High knees
Butt kickers
– 25 ft out and back of each movement.

100m run, faster

WOD MOVEMENT REVIEW & WARM-UP:
Back extensions

Honors Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28, 2005.

HERO WOD 'MICHAEL': 3 rounds for time
Rx:
STIMULUS 24:00-30:00
800m run
50 GHD back extensions
50 sit-ups

Rx2
800m run
25 GHD hip extensions
50 sit-ups

Rx3
400m run
20 Superman arch-ups
20 sit-ups

STIMULUS NOTES:
Time cap 32:00
Run efforts in 5:30 or less
Back extensions in 2:15 or less
Sit-ups in 2:15 or less
No more than 10:00 per round

STRETCHING:
1:00 foam roll calves
1:00 cobra stretch