WOD with Warriors May 24th, 2014


WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country. WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity. (www.teamrwb.org)


  • Date: May 24th, 2014
  • Time: 8:00 AM - 11:00 AM (EST)
  • Location: CrossFit Pocono, Swiftwater, PA

Our Goals

1-To help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.
2-To provide an opportunity for veterans to connect to members of their community through functional fitness.

The Significance

A 21 Gun Salute is the Nation's highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this, to honor our Nation's Warriors, past, present, and future. The 21 minutes of work and 21 repetitions signify a 21-gun salute. The 5 exercises are one for each Branch of the Military.

The WOD: “21 GUNS”

21 minute AMRAP (As many rounds as possible)

  • 400 meter run/ or 500 Meter row
  • 21 pushups
  • 21 box jumps (24”/20”)
  • 15 burpees
  • 9 pull-ups


To register and join the CrossFit Pocono team for the WOD with Warriors event, click the following link. If you are new to crossfit scaled workout options are available. PLEASE -- PLAN FOR AN ADDITIONAL 40 minutes PRIOR to your desired workout time to complete waivers and a full warm-up!! Have a question about this event? Contact Scott at scott.dietrich@teamrwb.org.
Register Now!