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CTOWN CrossFit-Downtown – CrossFit DTF

“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.” – Sandy Dahl, wife of pilot of Flight 93 Jason Dahl

Yes, it’s Freestyle Friday and it’s totally okay for everyone to do your own thing; however, for those wanting to pay tribute to 9/11, here is your workout. And by the way, be thankful and grateful for your life, tell your significant other, kids, family and friends how much you truly love them. Be a good fucking person — not just today — but every day; you never know when you will not be able to.

9/11 Tribute (Time)

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee CTB Pull-ups

11 Power Cleans 170/120


11 American KBS 70/55

11 TTB

11 Deadlifts 170/120

11 Push Jerks 110/75

2001m Row or 2001m Run (1.25 miles)

– If athlete begins with a row, they finish with a run (and vice versa).

– The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.