On Sunday September 11, 2011 CF 343 will hold a memorial wod in honor of the 343 firefighters who made the ultimate sacrifice that day. Crossfit 343 was established so that we can help to never forget those 343. We are asking but not requiring a $20 donation which will be given to the families of the firefighters killed in the firehouse I worked out of while at ground zero. Engine 24/ Ladder 5/ Battalion 2 lost 11 men that day. The workout will be held at North Strabane Fire Department at 1pm the address is
North Strabane Fire Department
2550 Washington Road
Canonsburg, Pa 15317
724.745.1010
The workout is as follows. Two runs with 343 total reps in honor of each firefighter.
9/11 WOD
“343″
Run 200m
49 Deadlift 135/65
49 Wall Ball 20/10
49 Kettle Bell Swings 50/25
25 Burpees
49 Box Jump 24/20
49 SDLHP 75/35
49 Push Ups
24 Sand Bag Walking lunges
Run 200m
I prescribed weight for this workout but weights can be scaled according to the participants fitness level. Some moves can be done with either a kettle bell or a barbell. Moves can be modified if you are not comfortable with them. We encourage folks whether or not you are working out to still come out and support this event. We encourage folks to come out whether participating or not to support this event. Thank you.
