This Saturday, anytime from 1pm until 7pm, join us at Port City CrossFit for their Grand Opening Cookout and Workout.

Josh - 205lbs on yesterday's WOD

Yesterday’s top 5

Dawn – 155lbs
Felice – 115lbs
Abby – 110lbs (115lbs on 3rd try!)
Maria – 100lbs
Amy A. – 100lbs

t. – 230lbs
Josh – 205lbs
Ben – 205lbs
J-Z – 205lbs
Caleb – 200lbs

CrossFit
Hero WOD – “The LumberJack 20”
In honor of the 12 men and women killed when a terrorist wearing the same uniform as theirs, Maj. Nidal Hasan, attacked fellow soldiers at Ft. Hood, TX on 5 NOV, 2009.  When security forces finally ended terrorist Maj. Hasan’s shooting spree, he left the 13 slain and 43 others wounded.  Among the murdered and wounded were members of Lumberjack Crossfit.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

21 thoughts on “Lumberjack 20 – In honor.

  1. No GOOD says:

    Today is the 235th birthday or our beloved United States Marine Corps. As I have done for the past 20 years and I will do for my life forward, I will stop what I am doing and pay homage to the history of our Corps. We merry band of brothers, we merry few…. Happy Birthday to my brothers, sisters (Mainly Fielice) thank you all for your esprit de corps thank you for your sacrifice thank you for your service happy birthday Marines…… Semper Fi

    CFW thank you for your support…… God bless our Corps!!!!

  2. t. says:

    Happy Birthday Marines… developing the best self propelled sandbags for 235 years!

    Thanks to everyone for coming to the nutrition class. I dump so much info on you in only a few hours. I know it’s frustrating to hear me tell you all the things you eat have to go away. Just remember, the reward, in anything righteous, always outweighs the sacrifice.

    Yesterday’s WOD showed so much improvement in you guys. We had more folks hit PRs on their Snatch on this workout than I thought would happen. The technique work you all have been putting in has really paid off.

  3. Kathleen says:

    Tony, the class was extremely informative & I sincerely appreciate the time u took out of your evening to help us in our journey.. Thx 2 your staff for any assistance they too provided.. & I really appreciate u answering each & every silly ? I posed this pm.. & the challenge begins 4 me in 35 mins!!!

  4. Scott S says:

    NO GOOD – in honor of the Marine Corps and those sacrificing for us I am putting pride aside, forgetting about time, digging deep and doing this WOD as RX’d. Big Salute to all the Veterans out there!

  5. Felice says:

    Happy Birthday Marines! Thanks for the shout out Ronbo, and thank you for your 20 years of faithful service to our Corps and Country. Thank you to all military members and families, past and present. CFW- I’m at a loss of words for how thankful I am for everything you’ve done for me. Let’s give it our all in this WOD tonight in honor of those who gave the ultimate sacrafice.
    Semper Fi!

  6. Meagan says:

    In honor of all our men and women who serve our country, I had the students in my class make cards to say “Thank You.” They worked really hard on them. Feel free to take one if you want or just look at them. Thank you all for all that you do!

  7. JU says:

    Thank you Marines for your protection and service. Because of you I don’t have to hide my face or ask for permission to speak. Thank you a million times from the bottom of my heart. Happy Birthday.

  8. Noelle says:

    Happy Birthday Corps family. Proud of you, and my “one” in particular every day. Thanks for all you do for us and this country.

    What a great way to start the day!!

  9. t. says:

    Shawn, that is a good one. Robb is all over the part about the impact we have on the top end athletes vs. those with bigger challenges faced. Health and overweight challenges that led their MDs to Rx’ing blood pressure, anti LDL, anti triglyceride, heart, and now knows what other meds . It’s the folks like Cheryl… like our Charlie, Aaron , Dan, Rachel, and others that came here with more than just a Fran time to improve that we really see the benefits we contribute in their lives.

  10. Charisse says:

    Happy Birthday Marines! To all who serve and have served our country, as well as their familes, Thank You and God Bless!! We shall never take our freedom for granted. I grabbed my USMC t-shirt for today’s WOD 🙂
    Tony- Thank you for all of the overflowing amounts of info in last night’s class. I really learned a lot and already revised my grocery list!

  11. Abs says:

    T. I finally read your article on “how to choose a CF”. GREAT job and ALL very true! I’m fortunate to be apart of such a well run business with such class act people! And damn right you will NEVER see CFW instructors LEAVE to go train at another local CF….and when I see the athletes CFW has aquired as “their 2nd choice” (everyone makes mistakes:) ) I am happy to have them to train and compete against…they are outstanding athletes and people.
    All in all GOOD STUFF T. and thanks for thinking so highly of your staff and members!

  12. drew says:

    Happy Birthday to the Marines; the second best branch of the US Military! I kid I kid, but seriously, oorah brothers. Honor to be around yall (even the ones like No Good).

  13. t. says:

    Abby, if I didn’t think highly of my staff, they wouldn’t be. Ha. You guys are professional and set the example. There’s never a workout that your names aren’t tops. You all are driven and push each other. It’s a sense of responsibility, accountability, and leadership that you all displayed before I ever invited you to become part of the cadre here. You never make excuses and hold each other (and me!) accountable. It’s how a team works and works well.

    As far as us being the “second choice”… I like to think of it as Varsity and JV.

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