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Updated: Sep 7, 2021

Metcon: The Metcon class is still taking a short hiatus from structured strength, but we’ll still be seeing a bit of strength work in the mix - you can look forward to some tempo work on the back squat.

Tempo is excellent for many reasons: besides just a different stimulus on the body, it allows us to really dial in to the mechanics, work on strength, in the positions and not just the movement, and help break through plateaus.

Coach Alex's WOW?: 'We can’t not talk about 9/11 and its Hero workout marking the 20th anniversary of the tragedy.

Hero workouts are always hard, grueling and tests your grit as much as your physical ability. I believe people have two 'deaths', one when you physically die and the other, when you are no longer remembered after you’ve passed.

We always want to remember the fallen and the brave men and women who gave it all by keeping their memory alive, and HERO WODs have come the way in which the CrossFit world does this.

The numbers are significant in this workout: 2001 meters for the run, 9 movements, 11 reps each.


2001m Run*

11 Box Jumps (30/24)|(24/20)

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed to CF BelAir.

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