Never Forget


Sixteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists.  Two of the planes were sent crashing into the Twin Towers in New York City; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania.  By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.

The damage done during these attacks has had a lasting effect on our country, and tomorrow we will recall the full impact of those events that unfolded in September, 2001. We will remember to pay tribute to those civilians’ whose lives were taken from us too soon; we will remember to honor those police and fire who fought to protect us; and we will remember as a way to remain united as a nation.

Workout of the Day 9/11/2017 – Monday


A. Squat
Front Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

B. Met-Con
9-11 Tribute WOD
For Time:
2001m Row/Run
11 Box Jumps (30″/24″)
11 Thrusters (125#/85#)
11 C2B Pull-Ups
11 Handstand Push-Ups
11 KB Swings (1.5 pd/1 pd)
11 Toes to Bar
11 Deadlifts (170#/120#)
11 Push Jerks (110#/75#)
2001m Row/Run

You can run first and row second or vice versa. The WOD, originally attributed to CrossFit Bel Air, is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked. Read more about this workout here.

CrossFit Lite

A. Met-Con
7 Rounds:
1 Min. – Weighted Step-Ups (2 x 1 pd/2 x .75 pd)
1 Min. – Burpees
1 Min. – Row for Calories
1 Min. – Rest

B. Met-Con
ME 1K Row

CrossFit 101

EMOM 14:
0: 15 Wall Balls
1: 10 Ring Rows

6 Hang Power Cleans
6 Push-Ups