Workout of the Day


WOD: Saturday

Saturday Partner WOD!

Hero WOD: “Small” – 3 Rounds

  • 1000m Row
  • 50 x Burpees
  • 50 x Box Jumps
  • 800m Run

Either complete with a partner or by yourself!


U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.