Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|info@crossfitktown.com

9/11 Hero Workout

9/11 Hero Workout

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Warm-up: 11 reps each (PVC)
Back Squat
Front Squat
Overhead Squat
Press
Push Press
Push Jerk
Deadlift
Power Clean
Power Snatch

MetCon – Randy:
75 Power Snatches at 75lbs

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children. ”
– George W. Bush

Today was a good day. It was CrossFit Ktown’s first hero workout, and everyone demolished it.  I believe we did Randy proud with all our efforts.  Our thoughts and prayers go out to all those serving in whatever capacity to defend our freedom.

I didn’t even have to use my AK,
Coach G

By | 2017-04-25T14:40:14+00:00 September 11th, 2009|CrossFit Ktown Knoxville, Uncategorized|3 Comments

3 Comments

  1. Brandon September 11, 2009 at 6:05 pm

    A moment to honor Randy and all others serving this great country…

    My first hero workout ever, proud to do it.

  2. James September 15, 2009 at 10:25 am

    I see that little Ice Cube reference there Coach G. Randy was awesome but I knew my time wouldn’t hold. Great job Brandon and Jordan… Definitely a good day to reflect and remember those that sacrifice everyday for our freedom. Thank You!

  3. crossfitktown September 15, 2009 at 10:59 am

    Ha, glad someone caught it.

    This was a great MetCon, one that I look forward to doing again soon.

    G

Comments are closed.