Monday Sept 2nd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday Sept 2nd


Monday Sept 2nd


“Either you run the day or the day runs you.”
Jim Rohn

31 Heroes WOD

8:30 AM

Partner WOD (We will partner you up if you don’t have one)


8 Thrusters

6 Rope Climbs

11 Box Jumps

While one partner works other runs 400m w/ sandbag (40#/25#)

RX 155/105, 30/24 L2 135/95, 24/20, L1 105/75, rope pulls from floor, 20/18(step ups), 200m run 16# med ball

The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service membersas well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community.

This will be the only class Today!!!!

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