Please us join in honoring fallen Prince William Officer Ashley Guindon and injured Officers Jesse Hempen and David McKeown by participating in CrossFit Woodbridges Hero Workout and fundraiser March 19th, at 8 am and 9 am. CrossFit Frederick is hosting this WOD to show our respect to the officers. Donations may be made here. 100% of the funds will go to the officers and their families. You may also copy and past the following link:

The HERO Workout

While wearing a 20lb vest or tactical vest, participants will complete:
1 Mile Run
50 Pull-ups
40 Wall Balls (20#/14#)
30 Toes to Bar
20 Burpees
10 Deadlifts (315#/225#)
1 Mile Run

The workout will be scaled to fit individual needs and abilities. Class will begin promptly at the posted hours (8am and 9am). We appreciate your support and punctuality!!!