Our Workouts and events

Every month on the last Saturday we gather together and honor a hero. Here are the heroes we’ve honored so far. 


March 28th 2020 "Bert"

50 Burpees
400m Run
100 Pushups
400m run
200 Air Squats
400m Run
150 Walking lunges
400m Run
100 Pushups
400m Run
50 Burpees 

February 23rd 2020 “Sturgis”

Buy in: 800m Run
19 Rounds of
5 Burpees
11 Air Squats
13 Lunges
Cash out: 800m Run

January 25th 2020 “Dork”

Hosted by CrossFit Saraland (Mobile, AL.) JH CrossFit (Mobile, AL.) CrossFit Fullbore South (New Orleans, LA.) CrossFit Mile Zero (Key West, FL.) Crossfti Watchtower (Denver, CO.)

6 Rounds
60 Double-unders
30 Kettlebell swings
15 burpees 

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

December 28th 2019 “Kellam”

Hosted by CrossFit Mile Zero (Key West, FL.) JH CrossFit (Mobile, AL) Crossfit Watchtower (Denver, CO.) CrossFit Fullbore South (New Orleans, LA.) Crescent City CrossFit (Gretna, LA.)

For Time

  • 1 Mile run
  • 30 Clean and Jerks (135/95)
  • 30 Bar Muscle-ups
  • 100 Cal Bike
  • 30 Burpees
  • 9 Rope Climbs

Curtis was stationed in Ft. Bragg, NC. He completed basic training in 2004 & went on the join the 82nd Airborne division in 2005. Curtis served multiple deployments during his enlistment in both Iraq and Afghanistan. He completed Psychological Operations Specialist training, including Russian Special Operations Language Training, in 2010 and maintained this title until separation in 2012.

He is survived by his mother, Robin Kellam and sister, Bobbi Kellam who both reside in Virginia Beach, VA.

Curtis was a smart, funny, hard working man loved by all who knew him. He was born in Virginia Beach, VA & moved to Key west in the beginning of 2017. He completed EMT at the College of the Florida Keys and attended Florida State Fire College in 2018 where he completed FIRE I & II. Curtis had a huge passion for fitness and had been doing crossfit since he moved back to Virginia Beach in 2012. Aside from fitness Curtis loved photography, being on the water, music & poetry, making people laugh, being a dog dad and pursuing a new career as a firefighter/EMT.

Unfortunately Curtis also suffered from TBI, PTSD & depression as a result of his service which eventually won the internal battle.  Curtis was a true Warrior, but no battle should ever be fought alone. There are great organizations out there that want to help and people that want the same.

November 30th 2019 “Hey Buddy” 

Hosted by “5.11 Tactical By Karl Malone” (Meatairie, LA.)

For Time

  • Buy in: 250 meter Run
Then 5 Rounds of:
  • 10 Lunges
  • 10 Air Squats
  • 10 Sit-Ups
  • 8 Burpees
  • Cash-Out: 250m Run

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car.

A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to be married to Jillian Voss and they were planning a 2016 wedding.

Surviving is his father, Mark E. Goodell and his partner Jamie Brezinski and family, his mother Patricia J. (nee Flynn) Goodell and her partner Harold Pahlck and family, all from Waldwick, his sister Nicole and husband Daniel Priestner and his niece and nephew, Patricia Dille and Brian Priestner of Midland Park, and his fiancée, Jillian Voss of Waldwick. In addition, he will be truly missed by his extended family, David, Nancy, Connor, a sergeant in the United States Army, and Layne Voss of Waldwick, and his many aunts, uncles, cousins, and friends.

Chris' badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements.

This workout was created by CrossFit Waldwick @crossfitwaldwick(Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund. From the gym: "Waldwick is your typical small town with a very tight knit community. We have a few police offers in our gym who worked with Chris and many members are close with his family.”

"Hey Buddy" was Chris' signature greeting

October 26th 2019 “Three Wise Men”

Hosted by CrossFit Watchtower (Denver, CO.) CrossFit Nola (New Orleans, LA)

Three AMRAPs in 16 minutes

  • AMRAP in 4 minutes
  • 5 Hang Squat Snatches (135/95 lb)
  • 10 Bar-Facing Burpees
Rest 2 minutes
  • Then, AMRAP in 4 minutes
  • 10 Power Cleans (135/95 lb)
  • 20 Pull-Ups
Rest 2 minutes
  • Then, AMRAP in 4 minutes
  • 15 Box Jump-Overs (24/20 in)
  • 30 Wall Ball Shots (20/14 lb)

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

September 28th 2019 “Mogadishu Mile”

Hosted by CrossFit Fullbore South (New Orleans, LA.) Fueled CrossFit (Destrehan, LA)

4 Rounds for time

  • 19 Kettlebell or dumbbell ground to overhead (53/35)
  • 19 Front squats
  • 19 DB/KB push-ups
  • 400m run with KB/DB
  • Do not ever loose contact with your KB/DB, penalty for dropping is starting that movement over again. 

On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies, held their positions until the morning hours of October 4th.
As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.


Aug 31st 2019 “Loredo” 

Hosted by BlackSite CrossFit (Metairie, LA.)

6 Rounds for time

  • 24 Air squats
  • 24 Push-ups
  • 24 Walking lunges
  • 400m Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.


July 27th 2019 “Bruck”

hosted by CrossFit Nola (New Orleans)

4 Rounds for time

  • 400m run
  • 24 Back squats (185/135)
  • 24 Jerks (185/135)

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

The "Bruck" Hero WOD was first posted on the CrossFit main site as the workout of the day for Wednesday, June 26, 2013 (130626).