091024 Saturday “Griff”


Weekend WOD:


800m run

400m run backwards

800m run

400m run backwards

For time.

I highly recommend finding a track for this one. Be sure you are picking your feet up when running backwards. (Not that you should neglect this with forward running.) Whether you consider yourself a “runner” or not, this is a work-out that should not be ridiculed until you have experienced it. Do what you can. If you have to break up the runs with a bit a walking so be it. No different than setting the bar down for a moment in Grace; take a few deep breaths and get back to it. Just be sure to walk backwards during the 400m. The full experience will be lost if you turn around prior to the transition into the forward running 800m.

Griff is a mainpageHero WOD in honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Post times and experiences to comments.

Weekend Closing Alert: ***CFA will be closedTODAY Saturday October 24th. Classes will resume Monday morning with our new 5:20am session.***

6 thoughts on “091024 Saturday “Griff”

  1. sean c

    Just wanted to say thanks for the addition AND EXPLANATION of the hero WODs over the past couple of days. As a veteran i appreciate that we can honor the fallen in our own affiliate. Its a good reminder of just what is going on in the world today and the huge sacrifices that people and families make.
    thanks again!

  2. Matt Baldwin

    I am going to do this WOD at 9:30 am today (one hour from now) on the track at UNCA.

    If anyone wants to come and join up with me, please do so! And bring your stopwatch/watch.

  3. Shanna

    Great work Matt! I was hoping to get this one in up in PA, but driving delays didn’t allow for enough time. And just to clarify this is my white board excuse. haha
    Sean, Thanks for the note and thanks to all those who help to serve and protect our country. Randy will be back from training next week! We miss you Randy!!


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