Weekend instructors:

  • Friday 5:30 AM: Brian F
  • Friday 5:30 PM: Van
  • Sunday 8 AM: John
  • Sunday 1 PM: Van


**Schedule updates:

Sunday 12/22, 1 class only at 10 AM with Gretchen


**HW Schedule: Class held at times below only.  Several 1-class days are built in to add to the teamwork and combined suffering atmosphere that defines HW.  Some will need to make sacrifices to get there.

Thursday Dec. 26

  • 530a
  • 930a
  • 530p

Friday Dec. 27

  • 530a
  • 930a
  • 530p

Saturday Dec. 28

  • 9a

Sunday Dec. 29

  • 9a

Monday Dec. 30

  • 530a
  • 930a
  • 530p

Tuesday Dec. 31

  • 9a

Wednesday Jan. 1 FINALE

  • 10a



Summer 2014 Hero Week Honor Roll is posted!

Here are a few words from Matt D which convey the unique history and significance of Hero Week at CF:

Hero Week started a tradition at CF where we honor the fallen and re-assure the families that these warriors really are “fallen not forgotten.”

JJ knew this purpose better than anyone. When he moved out West, he went to an Xfit gym where Murph was cued up for the day. At the class, they did a brief warm-up and then went 3-2-1…Go! No story, no background, no context. Nada. Luckily, and b/c he’s DingDong, he stopped them and relayed a synopsis of Murph. He said once people knew, it changed everything. The Hero WOD experience was on!

Imagine just “doing a Hero WOD” without any context. It’s hard b/c we see them as sacred experiences at CF. The experience of the bio, background, and memorial quotes are just as much a part of how CFers ‘do’ a Hero WOD as the workout itself, and this format sets the tone of the hour.

Integrity, respect, and intensity – heavier, faster, farther, and longer without stepping out – each moment framed by that warrior’s sacrifice. The image of the Hero’s life and loss drives us to levels of pain and suffering beyond what we would prefer to experience. Hence, the coined phrase, “do something special.” Hero Week at CF is just that…special workouts with special people!

Here are some pointers for Hero Week, to protect the integrity of the week and protect you and those around you from injury. These pointers aren’t intended to scare anyone away from doing HW, just items that we all should be aware of.  The pace is fast and the WODs are tough:

1. First and foremost, DON’T GET RHABDO.  Stay hydrated, scale accordingly, recover as needed.  Yes, for many the goal is to do every day, but if your body is telling you differently it’s best to listen.

2. HW is not the best time to start CF or to come in after a long absence – for the same reasons as above.  Scale and take time off as needed.  Don’t feel pressured to do every WOD because Susie is doing them all… maybe she’s been in more regularly and conditioned her body for the rigors of this week.  If your body says No, listen!  It’s also not a great week to try ‘active recovery’ at CF (not that that’s ever an option).  If you need some less-intense movement to work some soreness out, take a walk, go for a swim, take a day off from CF.

3. HW is not instructional; you are expected to know the movements and have an idea of the weights you use for different movements.  Some Olympic lifts may show up in CrossFit WODs. Know your form and your weights to help the class move quickly.  Show up earlier than normal to get the format.  No excuses.

4. Before each WOD, the bio of the honoree will be read aloud. That’s the most important 5 minutes of each class. You can also visit the blog each morning to read about the Hero. The workout is for him / her.  Please respect that.

5. In large classes, you will share equipment or make modifications.  You might take turns, start at different times, or use DBs instead of a bar for push press for example, improvise – adapt – overcome.

6. HW (and CF in general) is a No Headphone Zone.  Respect the fact that you are part of something bigger than yourself.  Be part of the group energy.  Second, the classes can be quite large, and for safety reasons, keep the earbuds at home.

7. HW means something different to everyone. Whether this is your first HW or you’re one of the CFers who have participated in all the HWs the past 5 years. Please recognize and honor the Integrity and Intensity this week deserves. Follow the example of those who have come before you, and thank them for making HW what it is. Then, make your own meaning and carry on the tradition!

8. If you are attending only 1 or 2 just to “get your workout” please be considerate and mindful of the dedicated folks who are suffering through all 8 workouts for the Heroes.  It’s not a competition, it’s about working together to honor the fallen.  Respect that.

9. Get motivated!  Bring the intensity to every workout!  Review the Hero Weeks Past page for some get-up-and-go!

Do something special.  Because you’re able to / we’re here; they’re not.  These heroes sacrificed committing to something bigger than their Self. We honor that sacrifice by doing the same.

Come experience 8 tough Hero WODs with an extraordinary group of people this Hero Week (June 22-June 29)!


Snow angels were in order on a day like yesterday!  About 1/2″ accumulated between the last run and the end of class!  Enjoy the weather and stay safe, everyone 🙂

Other than CF, what is your favorite winter activity?  Skiing?  Sledding?  Sitting by the fire drinking cocoa?