Monday - 7/3/2017


1. Every year at CrossFit Eta, we take the whole week of July 4th and deem it as Hero Week. We will be doing a Hero WOD everyday this week so come prepared. We do this to honor those who have come before us and given the ultimate sacrifice for our freedoms. Join us in honoring them.

2. Reminder there will only be one class tomorrow, July 4th, at 9am. Come join us for a Hero WOD honoring a fallen soldier.


Warm Up:

20m Lunge

Mini Band Squat Warm Up

10 Jumping Squats w/ Mini Band

5 reps each:
-Push Jerk
-OH Squat
-Front Squat



Est. 1RM


"Air Force"

For Time

20 Thruster (95/65)


20 Push Jerk

20 OH Squat

20 Front Squat

*4 Burpees EMOM starting at 0:00