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Workout of the Day

Please click the blue WOD button at the bottom corner of the page to see the SugarWOD workout of the day for Crossfit PAX

Saturday Nov 13


For Time

1,000 box step ups

Men and Women use a 20in box

Men 45lbs Women 35lbs

Friday Nov 11

Every 4:00 for 7 Sets:

200m Sprint

score is total time through all 7 sets

Thursday Nov 10


13 Rounds For Time:

8 Strict Pull-ups

26 Box Step-ups (24/20#)

21 Burpees

– Wear a vest if available

Tuesday Nov 9

5 Rounds For Time:

50-ft. Handstand Walk

150-ft. DB Front Rack Carry


200m Backward Run

Thursday 04 November

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.

Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation.

Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.

During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

Nate is survived by his wife, Mindi, and his infant son Parker.