Nate Hardy


  • It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
  • Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
  • Diaper WOD for Haleigh Saunders will be THIS SATURDAY at 8 am. Bring any diapers or wipes you can throughout the week!
  • If you want to see the Home Workout and record your score click here
  • If you want the Nutrition Challenge point sheet and record your points click here
  • Bring a Friend day is Thursday! ALL CLASSES ARE FREE!

Just wanted to say a huge congrats to Dav! She crushed the qualifier this year.

The scores are still getting approved so we should know her final placing in a few days. Either way great job Dava! You killed it!

One of my favorite hero workouts of all time. This one has that Cindy type vibe. Reps are low so you can move through this quickly, but it catches up to you in a hurry!

Piece of advice, start slow and easy here. First 10 minutes should be finding a “feel” or pace for the workout. After that attack the next 10 minutes. Be smart here and have fun!

Oh and just a little old school taste of one of the original “Nasty Girls”, Eva. Just crushing Nate here, oh and she’s swinging a 70# kettlebell to boot, no big deal 🙂


A. “Nate”
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing 70/53
*Retest from 11/9/18
**Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.


Home Workout
A. 30 rounds for time:
3 second Handstand Hold
5 Backpack Clean
7 Jumping Jack
*If you cannot kick up into a HS hold then you may wall walk into a hold

B. Cash Out
3-5 sets:
15-20 Good Morning
20 Cossack Squat

*Video (1) below is off the backpack clean. The one video with the actually backpack is a power clean. We want you to do a squat clean, how the 2nd video looks with a medicine ball. Also load up the backpack however you can. If you have some metal weights, use those. If not fill up some water bottles or containers with water and use those. Something to add some weight to it! It’s okay if it’s awkward, that’s the point.

**As for the good morning, if you have a barbell or DB’s use them as more of an RDL, if not hug your backpack or put it on your back and use that as a good morning how the 3rd video shows. 4th video is the cossack squat. If you cannot go all the way down, hold onto a door frame or a table to “spot you” so you can still hit full range of motion and have a little bit of help

***One thing to keep in mind, all of these workouts are for people who don’t have any equipment at home. If you are someone who does have equipment, then don’t be afraid to sub it in. Use dumbbells or medicine ball or a barbell for the cleans and good mornings. If you have equipment, sub it in. If you do not then the workout we have provided will work for you!