Crossfit has long been a vocal supporter of the Brave Men and Women that defend our freedom. We at CFR strongly echo that sentiment. As a tribute to our fallen heroes, Crossfit periodically releases a hero WOD. These WOD’s are to be performed with extra intensity and a sense of purpose. Please think of it as a tribute to those who sacrificed everything for you. Please take a moment to read the story behind this hero WOD. It is posted below the WOD. Remember to thank a veteran every chance you get.

Seven rounds of:
15 Kettlebell swing, 53/35#
15 Power clean, 95/65#
15 Box jumps, 24/20″

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

We are pleased to announce that Rebecca Paxton will be joining the CFR training staff. She will be leading classes starting in late January. She will be assisting in classes in the near future. Rebecca is a great athlete and will make a great addition to the CFR staff.

Nutrition Challenge Day 21: We are under ten days to go. Hang in there. Congratulations on making it this far. Start getting ready for that Thanksgiving Feast.


  1. Congrats, Rebecca! I know you will be an awesome and supportive trainer.

  2. Congrats Rebecca! How exciting!

  3. Thanks everyone! I truly appreciate how you all have welcomed me into the CFR family. It’s an honor to be part of a great group of athletes!