Todays WOD is honor of the Disposable Heroes Project that began as an 100 mile ultra-marathon by Marine Sgt. Brad Mckee and several of his fellow service men to honor those who had been wounded in battle and for those who gave the ultimate sacrifice for this great country. Support for their efforts continues to grow and so does the project.
Tonight from 7 -9 PM our friends at CrossFit Atlanta are holding a fundraising for WOD Marine Sgt. Brad Mckee and The Disposable Heroes Project. The minimum donation to workout is $15. All the details are here.
We encourage all CFNA'ers to show their support and join this workout. We are going to run the WOD today for all those that can't make it tonight. We'll also put out a bucket for donations that we'll take over to Sgt. McKee from CFNA.
NOTE: THE 7:30 PM WOD IS CANCELLED TODAY
There is nothing like a brutal workout for a great cause. It really makes you dig deep. Go hard. Because of simple time constraints we are going to suggest 3 rounds (and a 2 burpee penalty) for most folks today. If you want to do all 5.. have at it. We will stick around as long as you want to keep working.
5 Rnds for time
25 Knees to Elbows*
25 Burpee Pull-ups
* 5 burpees everytime you drop from the bar during knees to elbow
I got this from friend & CFNA'er Captain Matthew Hoff just a few days ago. Watch it.
was on the CFNA site and saw that you were doing a disposable heroes WOD. If you need a little motivation to fire up the Troops, this is a video of my West Point classmate and fellow Georgian Dan Berschinski. He was wounded in Afg while I was in Iraq. Hope ya'll crush it