Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Description and photo courtesy of


+ The Men Behind Each Hero WOD: MURPH and NATE – BoxRox

CrossFit WOD for Friday 7/7


as many rounds as possible in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg

Olympic Weightlifting WOD

snatch complex, clean complex

Powerlifting WOD

back squat, bench press, deadlift

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries and single leg deadlifts
– Swings, Lunges and Abs

Gymnastics Strength WOD

handstands, HS mobility test, HS kick ups, stretching, compression conditioning, midline conditioning