September 11, 2008
September 14, 2008

Tom was back to put class through a Hero Workout Mash-up as a 9/11 tribute. Try to guess which workouts were mashed.

Warm-up: 2x…

20 Squats
5 Dive-bomber push-ups

Workout: CFDC 9/11 Tribute

800m Block Run
25 Pull-ups
50 Squats

21-15-9 reps of…
HSPUs or Pike Push-ups
Bench Dips

25 Pull-ups
50 Squats
800m Block Run
25 Pull-ups
50 Squats

Post any modifications to comments.

After all that work, you know we had to finish class with a little foam rolling! Good work as always, especially the new folk! Remember to check back here to see the status of this week’s Elements Class.



  1. CFDC Maiko says:

    Apparently I still had Tuesday’s workout on my mind – I accidentally did 50 pull-ups (jumping of course) the first time around. Switched to 25 the second time but figured I’d do 50 for the last set. Only other modification was, of course, the HSPUs. I went with those piked push-ups.

  2. Tom Brose says:

    In keeping with the theme, Alex and i are planning to do all 12 hero workouts over the next 2 weeks. Probably will not leave me in a sympathetic mood…

  3. Monica says:

    haha yeah i tried to do too many rounds of pull ups and squats…thanks maiko for stopping me 🙂 Pike pushups for me too!

  4. RedViking1 says:

    They gave their all. Time for us to pay homage. Tom, a thought crosssed my mind last night as I recovered from Griff & J.T.
    !2 hero Wod’s – 6 days? 😉

  5. CFDC Maiko says:

    More power to you guys, especially if you end up doing two a day! I gave Griff a shot this morning as a belated 9/11 tribute since it looked like most people chose other Hero workouts to do. Plus I haven’t done non-stairs running in a while. 15:39mins, not great but definitely fun.