Hero WOD: “Whitten” – CFS

All Levels Classes at 9am and 10am today.ย  I will be working out at 8am if before classes if anyone wants to join me early for a non-coached Hero session.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

30s in place no rest x 2
Jumping Jacks
Mountain Climbers
Squat Jumps

WOD (40 Minute Cap)
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

Southie Skills
We’re working on kipping and butterfly pull ups tomorrow night for Southie Skills Lab! Class starts at 7PM and every session ends with a Wod to work on applying what you’ve learned in class to a work out!


  • Kurt

    06/01/2017 @ 1:53 pm

    43:04 Rx

  • Brendan Caslin

    05/29/2017 @ 3:47 pm


  • Shea

    05/29/2017 @ 2:59 pm

    31:06 rx

  • Jason Barrow

    05/29/2017 @ 2:49 pm

    5/28/12: DNF, 3 Rounds + 33 Rx
    5/27/13: 51:21 Rx
    5/30/16: 37:20 (4 Rounds, 2P)
    5/29/17: 41:14 Rx

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