WOD
You can find today's WOD and previous workouts below
Wednesday 09/16/25
CrossFit Benchmark -
2026 Everyday Hero Service Cup Wod 3
Part A -
0:00 - 15:00
10 Shuttle Runs
15-12-9-9
Clean and Jerks @ 135/95
*1 Shuttle Run is 25ft down and back.
Part B -
15:00 - 18:00 (3mins)
Build to 1Rep Max Clean and Jerk
Tuesday 09/15/26
CrossFit Benchmark -
2026 Everyday Hero Service Cup Wod 2
8min. AMRAP
24 Barbell Back Rack Lunges @ 115/80
25 Pull Ups
24 Barbell Front Rack Lunges @ “ “
25 Chest to Bar Pull Ups
24 Barbell Overhead Lunges @ “ “
Max Bar Muscle Ups
Monday 09/14/26
Huge congrats to everyone that did amazing things this past weekend!! Aliyah, Matt, Karen, Ashley, Sheyla and Ron competing at the Deka Fit event in Fort Lauderdale! Amy, Nichole and Tamara competing at the 9/11 Memorial Stair Climb CrossFit Challenge! And Kenni and Liew for completing the 9/11 Memorial Stair Climb in full gear! Extraordinary people doing extraordinary things!
Wod - Run n Push!
For Time and Load -
0:00 to 10:00
1600m Run For Time
10:00 to 20:00
Build to 5rep max Bench Press (5sets x 5reps)
*Rest as needed btwn sets.
R.E.D. Friday - 09/11/26
9/11 Tribute Wod - 343!
For Time - (40min. Cap)
100 Deadlifts @ 135/95
100 Power Cleans @ 95/65
100 Ground to Overhead @ 65/45
43 Burpees
“343” is a Tribute WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 09/11/2001 in the terrorist attacks on New York City.
Thursday 09/10/26
*Please Note - There will be no 8 or 9:15am classes today due to the Tower Climb. All other class remain the same.
*Flying Cow Tower Stair Climb - Meeting in parking lot at 7am. Start climb by 8am.
Firefighter Hero Wod - David Halderman
For Time -
5 Rounds
20 Wall Ball Shots @ 20/14
10 Power Cleans @ 135/95
Dedicated to Firefighter David Haldeman, FDNY, Squad 18, who was killed on September 11, 2001, during the attacks on The World Trade Towers.
Wednesday 09/09/26
*Please Note - There will be no 8 or 9:15am classes on Thursday 09/10 due to the Tower Climb. All other class remain the same.
Firefighter Hero Wod - Michael Del Valle Jr.
For Time -
5 Rounds
5 Squat Cleans @ 155/105
10 Box Jumps @ 24/20
50 Double Unders
This Firefighter Hero WOD is dedicated to Michael "Manny" Del Valle Jr., FDNY, Engine 5, who was killed on September 11, 2001. Manny climbed the stairs of the burning North Tower at the World Trade Center.
Tuesday 09/08/26
*Please Note - There will be no 8 or 9:15am classes on Thursday 09/10 due to the Tower Climb. All other classes remain the same.
Firefighter Hero Wod - Leon Smith Jr.
For Time -
20 Toes 2 Bar
20 Shoulder to Overhead @ 135/95
20 Handstand Push Ups
20 Overhead Squats @ “ “
20 Double Unders
18 Clean & Jerks @ “ “
This Firefighter Hero WOD is dedicated to Leon Smith, Jr., FDNY, Ladder 118, who was killed on September 11, 2001. Leon was the driver for Ladder 118, and was last seen driving across the Brooklyn Bridge towards the burning Towers. All 118’s firefighters were lost when the towers collapsed.
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R.E.D. Friday 09/04/26
CrossFit Conference Park Wod -
For Time -
5 Rounds
200m Run
20 Air Squats
20 Push Ups
20 Alt. Lunges
