Call Us: (908) 840-4922



Sunday 06/09/2019


For Time (with a Partner)

Phase 1: “Overlord”
1944 meter Row

Phase 2: “Airborne Drop”
60 Pull-Ups
300 meter Run

Phase 3: “Omaha Beach”
6 50 meter Alternating Sled Drags
300 meter Run

Phase 4: “Utah Beach”
60 Weighted Push-Ups
300 meter Run

Phase 5: “Gold Beach”
60 Kettlebell Swings
300 meter Run

Phase 6: “Sword Beach”
60 Thrusters (45/35 lb)
300 meter Run

Phase 7: “Juno Beach”
60 Man-on-Fire Burpees
300 meter Run

The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

Phase 1 signifies the code name of the operation. 1944 meter Row signifies the year that the troops left England by boat across the channel. The 60/300 signifies the amphibious invasion kicked off at 6:30 AM.

Utah Beach, site of a D-Day landing on June 6, 1944. In the background is a memorial to the U.S. Navy.

Friday 06/07/2019

150 Double Unders
50 Push-ups
35 Toes to Bar 

100 Double Unders
35 Push-ups
25 Toes to Bar 

50 Double Unders
20 Push-ups
15 Toes to Bar


Thursday 06/06/2019

Teams of 2
300 Calorie Row 
Switch partners every minute. 

Box Brief – Deadline to sign up for the Rookie Rumble is June 12! Get your tickets here!


Monday 06/03/2019

3 Rounds
15 Power Cleans (115/80)
12 Front Rack Lunges (115/80)
15 Push Press (115/80)
12 Strict Pull-Ups 

Box Brief – New 8 Week small group nutrition program! Join your peers as you learn how to fuel your body properly to reach your goals and develop positive lifestyle habits to keep you there. Non CFPH friends and family are welcome to join! Classes will begin Wednesday June 5th at 6:30pm and will run for 45 minutes. Limited to 15 people! Email Kimberlee at to sign up and for more info!


Sunday 06/02/2019


Teams of 2
2,382 meter Row
Then, 20 Rounds of:
11 Toes to Bar
20 Air Squats
16 Kettlebell Swings (53/35)

*10 rounds per partner. 1 partner works while 1 partner rests.

This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi’s patrol car, walked up to him, then ambushed, shot and killed him. Detective Marconi is survived by his two children.

The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.

The workout was created by Pillar CrossFit (San Antonio, TX), originally posted on their Facebook page on November 21, 2016.