HERO WOD: Monday, March 5th, 2018.

By: Michelle Stafford Leave a Comment

Love our CFOS Family!!!


Today we push hard in our workout for a soldier who gave the ultimate sacrifice for us to have our freedom. Let’s come together as a CFOS Family, support each other and work hard to honor this fallen soldier, whom shall never be forgotten.

Also, HUGE SHOUT OUT & THANKS to our CFOS Family for showing up to support Family Promise of Brevard’s Emerald City 5K!! You all are amazing, so giving of your time and such a tremendous part of what makes our CFOS Family so extraordinary. Always sending out good vibes, positive thoughts and calling yourself to actions when others are in need of support!!! So powerful…..stronger together!!


* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders / Hips

* Movement Review:

  • Squat Clean Thrusters
  • Kettlebell Swings


Today we sweat, push and give all in this WOD to honor one of our soldiers who gave all for us …..

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Marine Master Sgt. Aaron Torian


5 Rounds…

     – 100 Meter Sprint
     – 10 reps., Squat Clean Thruster #115 / #75
     – 15 reps., Kettlebell Swing #70 / #53
     – 100 Meter Sprint

****Rest 2 Minutes Between Rounds****

Measure: Time (Each Round)

Goal: Athletes will be pushing to sustain and maintain a 1:1 work / rest ratio within this workout. 

Appropriate Scaling: Athletes will be scaled in volume and load to allow for appropriate stimulus and movement pattern, thus allowing for maximum efficacy.  

Post WOD Cool Down

* 400 Meter Walk
* Shoulders – Theraband
* Adductors – Lateral Lunges x 16 reps.
* Hip Flexors – Samson


“You’re only here for a short visit. Don’t hurry, don’t worry, and be sure to smell the flowers along the way.” —Walter Hagen

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