Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.

CrossFit Fireborne – CrossFit


Warm-up (No Measure)

400m Run

10 Air Squats

10 Monkey Jumps

5 Dive Bomb Push Ups

10 Scapular Pull Ups

10 V-Ups

10 Kip Swings


Movement Prep

– Clean – 10 MInutes

– T2B – 5 minutes

– Wall Ball – 2 Minutes


Linnane (Time)

50 Cleans 135/95

75 T2B

100 Wall Balls 20/14
This Firefighter Hero WOD is dedicated to Robert Linnane, FDNY, Ladder 20, who was killed on September 11, 2001.

Heroically died in the line of duty on September 11, 2001 at the World Trade Center disaster, Bob was 33 years old and a firefighter for the FDNY for almost two years, loving every minute of it. Bob started out in Engine 219/Ladder 105 in Brooklyn and was serving most recently in Ladder 20 in Manhattan, where he is missing with his comrades. Devoted son of the late Bridget and John. Beloved brother of John and Vincent. Caring brother in law of Janice. Adoring uncle of Samantha. Also survived by cousins in North America and Great Britain as well as an army of friends both personally and with the FDNY. In lieu of flowers, donations to the Firefighters Widows and Children’s Fund. A Memorial Mass was held Saturday October 6, 2001 at 12:00 noon at St. Thomas the Apostle R.C. Church West Hempstead, NY.