2018 Hero Challenge

about the 2018 HERO challenge

The Hero Challenge is an opportunity for us to honor, recognize, and pay tribute to a few of the many men and women who sacrificed their lives while serving others.
In addition to being sons and daughters, sisters and brothers, and mothers and fathers each of these heroes were CrossFitters who trained at CrossFit Affiliates just like us.
In their lives, these men and women went above and beyond the norm to make the world a better place and the Hero Challenge is a great opportunity for us to go above and beyond our usual training to pay them our respect through hard work.
We hope that you will join us for 10 weeks of fun and hard work! This is a CFA tradition and is one of our favorite times of the year!

How To Participate

UPDATED 5/23/18

Each week’s WOD must be completed and posted by 11:59 pm that Sunday Night to qualify for the challenge.

MURPH is the only exception since this is a special event taking place on Memorial Day, Monday, May 28th. Heats are at 10 am and 12 pm. Murph must be completed by 11:59 Monday night, 05/28.

Hero WODs are some of the most intense workouts that you will experience. They are intended to be performed with intense effort, in honor of our fallen Heroes. No need to register. To participate, simply follow the rules below.


  1. Post a pic every week (on Instagram only) and tag @CrossFitAdvantage AND hashtag #HEROWODCHALLENGE in the POST (not in the comments). ***This is different than last year. This is important because this is how we’ll find your posts***
  2. If you can’t make it to a Saturday morning class you can do it during ANY Open Gym time on Monday/Tuesday/Wednesday (1pm-3pm), Thursday (all day), Friday (1-3pm), Saturday (11am-1pm) or Sunday 9am-12pm).
  3. If you miss a week, DON’T WORRY! There will be a “Wildcard WOD” that will be announced in week 9 that may be completed to make up for one missed WOD or one missed Post and it must be completed in addition to the regular week 9 Hero WOD.


Anyone who successfully completes and posts all 10 Hero WODs (1 each week) will receive the following:

  • A “Mission Complete” patch to add to your Hero Challenge Tee
  • A FREE 1-month membership to gift to a friend
  • You will also be entered in a raffle for additional prizes including a FREE One-year Membership at CFA

Regardless of how many you complete, the Hero Challenge is still an awesome challenge that pays tribute to some AMAZING people. We highly suggest still completing as many of the WODs as possible and we will be raffling off some other cool prizes too that anyone who does any of the WODs is eligible for.


MAY 28th

10:00 AM & 12:00 PM


For time:
Wearing a 20-lb. vest:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

JUNE 2nd

10:00 AM



5 rounds for time:
5 front squats @ 225/135lbs
15-foot rope climbs, 5 ascents
Run 400 meters with a 45/25lb. plate

June 9th

10:00 AM


For time:
Wearing a 20-lb. vest:
25 thrusters, 115/75lb
50 box jumps, 24/20in.
75 deadlifts, 115/75lb
1.5-mile run
75 deadlifts, 115/75lb
50 box jumps, 24 in.
25 thrusters, 115/75lb

June 16th

10:00 AM


For time:
10 rounds:
30 double-unders
15 pull-ups
30 squats
100-meter sprint
Rest 2 minutes

JUNE 23rd

10:00 AM


For Time:
800 meter run with a 45lb plate
100 toes-to-bars
50 front squats @ 155/105lbs
10 rope climbs
800 meter run with a 45lb plate

June 30th

10:00 AM


9 rounds for time, with a partner:
9 bar muscle-ups
11 clean and jerks, 155/105lb.
50-yard buddy carry

July 7th

10:00 AM


185/125lb. bench presses, 10 reps
10 strict pull-ups
135/95lb. thrusters, max set
Repeat the triplet until you have completed 100 reps of the thruster.

JUly 14th

10:00 AM


1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

July 21st

10:00 AM


For time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

JUly 28th

10:00 AM


5 rounds, each for time of: 5 Power Cleans @ 135/95 10 Front Squats @ 135/95 5 Jerks @ 135/95 20 Pull-Ups Rest 90sec

august 11th | 10:00 AM

31 Heroes

The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. The 31Heroes WOD will take place simultaneously across the globe, in your local gym or a location of your choosing. If you are an athlete, sign up to complete the workout at either a gym of your choosing or an individual athlete.

Create your fundraising page and raise $31 to receive your code to order your Limited Edited HYLETE shirt. If you choose to fundraise you can receive benefits above this year’s limited 31Heroes shirt designed by our partners at HYLETE. If you don’t want to fundraise, you are able to donate directly to the 31Heroes campaign.

For the athletic community, this is our moment of silence. This is how we remember. This is how we come together to support those who’ve fought for us.

The 31Heroes WOD is more than a workout. This is a mission to give back to those who’ve given their all. Grab a partner, and join the team.

the workout

AMRAP (as many rounds as possible) in 31 minutes to honor the 31 Heroes who gave their lives.


8-6-11 reps in memory of August 6, 2011

  • 8 Thrusters (155/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30/24)


Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

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