Monday, May 26, 2014


Happy Memorial Day!

We will be having one class today at 9am.  Join us!  (Normal class times to resume Tuesday.)

About "21 Guns" -- Memorial Day WOD
A 21 Gun Salute is the Nation's highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation's Warriors, past, present, and future.
This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
Please join us in hosting or participating in WOD with Warriors as we're doing it bigger, better, and more effectively this year.
 The WOD - “21 Guns”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 pull-ups
*500 meter row can be substituted for the run based on facility space

*Post results to comments.


  1. 500m row, 21 pushups (tried to do tri pushup the whole time), red band pull ups


  2. This was a fun one... 3 + run, push-ups and box jumps

  3. 2 + all but 9 pull ups to get to 3 rounds