If you have been doing Crossfit for a bit, you know there are Hero Wods- workouts that are created to owner those that have fallen.  These workouts are created, and/or acknowledged by Crossfit Headquarters.  Last year I was approached by a high-school friend about a Hero Wod that he and group of athletes had created to honor a fallen classmate of ours.  Initially I was asked to do the workout on the certain day, and hopefully get my fellow CFOers on board to do it as well, and post lots of pictures to social media of it’s participation in hopes to get it recognized by HQ as a Hero Wod.  Though last year had an amazing turn out of people participating, and a ton of pictures- it was not acknowledged just yet.   However, something more special happened.  After the day of the “event”, my high-school friend and his Crossfit box presented the pictures, video, and other social media support that had taken place to the other two heroes in this story- the loved ones that Mario DeLeon had left behind: his wife and child.  As described to me, they were beyond emotional and appreciative for each and every person who paid tribute, took pictures, took video, and/or said words of support in honor of their Man.  This year, obviously we would love for this workout to get the attention and validation it deserves to honor a hero. But if that doesn’t happen- giving to the family something like what was given last year, but hopefully even bigger this year, would be truly amazing.  So please join Crossfit Oakdale this Saturday for something special.  It’s a tough workout but it can be scaled or modified.  What’s important is the presence and the support.

Workout of the Day
AMRAP 20:07
5 Handstand Pushups
11 Bar Facing Burpees
80 Double Unders
18 Ground to Overhead 135/95
4 Bar Muscle Ups or Chest to Bar Pullups
16 Wall Ball Shots 20/14
26 Kettlebell Swings 53/35