Saturday November 24 2018


This is a memorial WOD for a member of our local Crossfit community! Mary Dyson was killed in a limousine accident along with her 3 sisters and their husbands back in October.


Mary was a veteran of the U.S. Army, attaining the rank of Captain. She served in Iraq for one year building schools in El Basra. Mary was also was a coach at Star Spangled Cross Fit in Watertown, NY. Mary was a devoted wife to Robert and loving mother to her beautiful son Isaac


If anybody wound like to make a donation to the families we are in contact with Leo from Star Spangled Crossfit and can help lead you in the right direction.

-Warm Up-

2 rounds

10 groiners

5 high hang muscle cleans(empty barbell)

8 eccentric oh wrist extension

10 kossack squats

3 high hang power clean+front squat(empty barbell)


Clean complex

1 power cleans


1 Hang Squat Clean (below knee)


1 Front Squat


20 minute cap

“Mary Elizabeth”


Squat Cleans (135/95)

Handstand Push-ups

Calorie Bike

Wall Ball Shots(20/14)

Pull Ups

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]