The Hero Course – Lumberjack 20



9:30am – Free Community Workout


9:00am – ReFlex Yoga

10:00am – The Hero Course


“Lumberjack 20”

On Nov. 5 at 1:34 p.m., a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers.


dynamic movement prep
Group warm up


For quality
3-5 Rope climb ascents
3 minutes of plank.


3-3-3-3 start work sets at 60% adjust by feel

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Mad mobi
Knee on the wall
Roll calf bb
Press ups
Thoracic ext

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.