Fallen Firefighters 5K Run Logo
The Fallen Firefighters 5k is a race to benefit the Wilmington Firefighters’ Memorial.  The memorial was constructed to honor 7 of Wilmington’s bravest who lost their lives in the line of duty and the 343 NYC firefighters who perished during the tragic events of September 11, 2001. This memorial will serve as a place of reflection and respect to all firefighters that have made the ultimate sacrifice. The race will be held on Saturday, November 16th. Click here for more information and to register.



***This week is a deload week. The workouts will be less taxing. Please make sure you rest and recover properly.

For time…

[1 Power Clean + 1 Thruster(115/85)] x 20


Deadlift w/ bands (60%)  2r x 8s  + 2 depth jumps (30″ box)
45 sec rest b/w sets

3 thoughts on “Fallen Firefighters 5k Run

  1. t. says:

    First off. we are proud to be able to sponsor the 5k and raise funds for the memorial. I hope all of you will join me for the run.

    Secondly… holy sh*t! I’ve been pleasantly surprised over the last two days. Many of you came within pounds, matched, or exceeded your 1rm max squat and bench press with yesterday’s and today’s 3 rep efforts. I am very proud to say this is some of the best programming ever presented to our CrossFit classes. It isn’t always easy to present the more advanced work to so many people, but the staff and I agreed it was worth it. Here we are only a few into it and you all are crushing it.

    Bent over rows aren’t as sexy as Snatch metcons or whatever the typical CrossFit affiliate offers… but it is the bent over rows and all the other accessorie work that is building your strength base. When we do transition to the power and Olympic lifting development next month, you will all be amazed how much weight you put overhead!

  2. Crystal C. says:

    I’m so proud that CFW is sponsoring this particular 5k! Thank you for always being so supportive of our First Responders. Hope to see an awesome turnout for this great cause!

  3. Josh says:

    Thank you t. and CFW for sponsoring our WFD Recruit class 5k! We are looking forward to the 16th and I hope many of you will come out and join in the festivities and meet my fellow recruits.

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