Help us honor and support Airforce Major David Gray “DG” by attending the CrossFit HERO WOD on November 27 and December 4. Military and Police WOD Free.
CrossFit Hero WOD "DG" David Gray
#Thanksgiving is a time to love our family. It is a time to celebrate our unity and to come together as a #fitness community in #alexandriava. It is also a time to thank those men and women who fight for our #freedom. And … a time to remember those #military families and #soldiers that gave their lives to protect it.
This Thanksgiving, Sand and Steel would like to honor U.S. #AirForce Major Walter David Gray “DG’) who died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. We’d like thank his wife Heather, daughters Nyah and Ava, and son Garrett for the terrible sacrifice they have had to make so that we all can be free. Thank you Gray family for your service.
We will be doing two versions of the DG #HeroWOD. On Friday, we’ll do it as originally proscribed by #CrossFit HQ in 2013. The following Friday, Paul creates a spin on this #HERO #WOD. Designed to ferret out your weaknesses, Paul’s new twist makes DG tougher and will better your #GPP (general physical preparedness). And if you find some weaknesses, bring them to me in our upcoming Recovery Clinic Class (starting December 1).
Also, any active or retired solider (#army, #navy, #airforce #coastguard, or any member of the #alexandriapolice, #fairfaxpolice, or #arlingtonpolice) that would like to come to these HERO workouts, please a comment on this post. We’ll reach out to you and get a free pass for both classes. Thank you for all you do.
Everyone else, I’ll see you all tonight at the #TurkeyBuster. 🦃 Gobble Gobble … Good Luck … you’re going to need it 🍗
Complete as many rounds as possible in 10 minutes of:
8 dumbbell thrusters
12 dumbbell step back lunges
♀ 25-lb. DBs ♂ 35-lb. DBs
Scalings Toes to Bar: knees to elbow, hanging knee raise.
Scale weight of thruster and walking lunge as needed.
Major David Gray DG CrossFit Hero WOD