Memorial Day: Take a Moment to Remember

May 27th, 2013

Category: Community

Memorial Day: Take a Moment to Remember


Our tradition at CFO is to perform what is known in CrossFit circles as a "Hero WOD" to commemorate Memorial Day.  Tomorrow’s WOD is a Hero WOD first posted on on November 8, 2011.  It is the only Hero WOD named after a female warrior and was chosen by Coach Arnold to be tomorrow’s CFO workout.

Come out tomorrow (Emeryville group classes at 8am, 9am & 10am and Uptown open gym from 8am -10am) to tackle this one with all you’ve got. It is our hope that we can all take at least a moment tomorrow to remember that there are those willing to make the ultimate sacrifice to defend what they feel is honorable and defendable, namely the rest of us.  Read on to find out more about U.S. Army First Lieutenant Ashley White.


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters