Union Comp


Hero Workout Saturdays – 11182017

EMOM ten minutes, complete:

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (from the back rack)

Every minute athletes will complete one cycle of The Bear Complex. Today’s Bear will be done in true Bear fashion, meaning athletes will segment the above movements i.e. athletes must stand up the power clean before descending into the front squat and they must stand up the front squat before starting the push press. Athletes will perform the above at or very near their seven repetition max Bear Complex. If athletes do not know what weight to choose start at a moderate load and build every minute.


U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

AMRAP twenty minutes:

400m Run (or another monostructural movement of similar time domain)

11 Power Snatches (95/63)

17 Pull Ups

13 Power Cleans (95/63)


Partner Workout Saturday’s – 11112017

EMOM eight minutes:

1 Power Snatch

…immediately into…

EMOM eight minutes:

1 Snatch

The intent for the above is that athletes start at an EXTREMELY light loading (think your very first “warm up weight”) and then add weight every single minute. Athletes will continue in this fashion throughout the course of sixteen minutes; switching from the power variation to the squat variation after the eight minute mark. Work with a partner and set a new personal record in the snatch.

For time (w/ a partner):

21 Partner Deadlifts (AHAP)

21 Synchronized Bar Facing Burpees

12 Rope Climbs

15 Partner Deadlifts (AHAP)

15 Synchronized Bar Facing Burpees

9 Rope Climbs

9 Partner Deadlifts (AHAP)

9 Synchronized Bar Facing Burpees

6 Rope Climbs

immediately into…

150 Wall Ball Shots (20/14) (w/ deadlift static hold)

The above workout is a spin on the HERO WOD “Tommy V.” Consider today a slight blend of what we see in our CrossFit Classes programming and a HERO WOD.

The deadlifts will be performed partner style with a male barbell (this is important, female bars will bend with heavily loaded partner deadlifts). Go pretty damn heavy, something that going unbroken will be extremely challenging to do but nothing that’s unsafe.

The rope climbs may be split between partners in any fashion. If you’re still working on the rope climb perform 3 to 1 kipping pull ups with the partner hanging from the bar.

The wall ball shots to close the workout may be partitioned in any format (much like the rope climbs). Athletes will strip the bar significantly from the workout. One partner will hold the deadlift in a static hang position while the other partner works on completing the wall ball shots.

Lastly, this workout is going to be dope! This’ll be one you’ll remember fo sho!


Hero WOD Saturday’s – 11042017

We’re back after last week’s hiatus! Hope to see everyone at 8:00 am on Saturday!


Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

Six rounds for time*:

25 Pull Ups

50′ Front Rack Walking Lunge (75/53)

25 Push Ups

50′ Front Rack Walking Lunge (75/53)

*If you’ve got a weight vest, wear it.