August 28, 2013

Read their stories

By Andrew Rafferty, Elisha Fieldstadt and Matthew DeLuca, NBC News

The 19 firefighters killed Sunday (June 30, 2013) in an Arizona wildfire were young, brave family men.

Many followed in family footsteps when they decided to dedicate their lives to battling deadly blazes. And a number of those lost were in the beginning stages of starting their own families before they were trapped by a fast moving fire in central Arizona on Sunday.

They were a group known for being tough as nails, but with a lighter side that was needed to cope with the demands of the job.

But now, many leave behind wives and children who now understand all too well the sacrifices their loved ones made when they became firefighters


We will be joining CrossFit HQ on Saturday, August 31st at 9:30am to honor these 19 fallen heroes with the workout

“Hotshots 19”

Please RSVP if you plan to attend.

You may make the donation online at

or bring a cash donation on Saturday and we will make the online donation.

Kids Pre-K Class

9:30am Tuesday/Thursdays

Kids Classes

Monday through Friday


Teens Classes

MW – 6:30pm

T/Th – 5:30pm

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

L sits.
3 x. 1 minute holds.

50 Turkish get ups
For quality.

Run 400
20 steps weighted lunges
Run 800
40 steps weighted lunges
Run 400
20 steps weighted lunges.

If time.
5 minutes plank pose.

mad mobility
20 strict hanging knee raises
Keg stretch
Shoulder band
Hamstring up n over
Calf stretch 2 min holds

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Your email address will not be published.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.