• Saturday May 10th

    Michael McGreevy

    In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

    With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

    The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

    Hero WOD




    3 People Per Team

    5 rounds for time of:

    Run 800 meters

    50 Supermans

    50 Weighted Sit-ups


    Each person must run the 800 once.

    All other work can be divided as the team sees fit


    Partner not running must do weighted carries in the parking lot until partner completes the 800.

    If the implement touches the ground each partner must do 10 burpees per person for each infraction




    Those Not To Be Forgotten via Breaking Muscle



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  • Saturday April 26th


    Was a former Marine who was on active duty for six years with a combat deployment to Iraq before coming home and joining the Boston Fire Dept in 2007. 

    Hero WOD Michael "Dork" Kennedy

    3 Rds for Time
    33 Back Squats
    15 Burpees
    33 Deadlifts
    15 Burpees
    33 KB swings
    15 Burpees

    One Partner Working at a Time
    Reps can be split up any way you decide
    One bar used for BackSquat and Deadlift weighted to added for the Deadlift

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  • Saturday April 19th


    Hero WOD "Hansen"


    5 Rds For Time

    30 KBS Swings

    30 Burpees

    30 Weighted Sit Ups

    2 partner teams with one partner working at a time.

    Each Partner must do at least 10 reps of each movement every round



    Marine Staff Sgt Daniel Hansen died February 14th in

    Farah Providence, Afghanistan when an IED he was working on detonated.

    Daniel is survived by his mother Sheryll, his father Delbert,

    his younger sister Katie, and his twin brother Matthew (also a Marine).


    Why We Do Hero Wods


    "These workouts are epic challenges. That’s why we get to do them. Hero WODs don’t seem programmed to produce a nice even flow of increasing fitness. They’re cold, brutal, and painful on purpose – to teach us something.


    Hero WODs are a unique opportunity. One that doesn’t exist in “Fran” or any 5 or 10 minute burner. They’re a long spell to accept the suck, and commune with the honored dead. Peaceful reflection, steeped in suffering. You get to hone your perspective with the help of Lt. Clovis, or Lt. Murphy, and others.


    In the long, dark, labyrinthine halls of these WODs there is time. Time to get high, low, to be defeated, and find again the steely resolve to not only finish, but thrive. From the abysmal, excuse-laden, defeatist attitude (and we all come to that place, if only briefly) to being forged again in the fire of determination – It’s an emotional rollercoaster. No physical experiences have made me so much better of a person than the hero WODs."


    The above is an excerpt from Kevin Daigle's post from Nov 29th 2012.  The complete post can be seen here.


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