Capt. Ed Freeman Hero WOD Saturday!

Medal of Honor Winner Captain Ed Freeman

You’re a 19 year old kid.

You’re critically wounded and dying in
the jungle somewhere in the Central Highlands of Viet Nam ..
It’s November 11, 1967.(LZ-landing zone) X-ray.

Your unit is outnumbered 8-1 and the enemy fire is so intense from 100 yards away, that your CO (commanding
officer) has ordered the helicopters to stop coming in.

You’re lying there, listening to the enemy machine guns and you know you’re not getting out.

Your family is half way around the world, 12,000 miles away, and you’ll never see them again.

As the world starts to fade in and out, you know this is the day.
Then – over the machine gun noise – you faintly hear that sound of a helicopter.

You look up to see a Huey coming in. But.. It doesn’t seem real because no MedEvac markings are on it.

Captain Ed Freeman is coming in for you.

He’s not MedEvac so it’s not his job, but he heard the radio call and decided he’s flying his Huey down into
the machine gun fire anyway.

Even after the MedEvacs were ordered not to come. He’s coming anyway.And he drops it in and sits there in
the machine gun fire, as they load 3 of you at a time on board.

Then he flies you up and out through the gunfire to the doctors and nurses and safety.

And, he kept coming back!! 13 more times!! Until all the wounded were out. No one knew until the mission
was over that the Captain had been hit 4 times in the legs and left arm.

He took 29 of you and your buddies out that day. Some would not have made it without the Captain and his Huey.

Medal of Honor Recipient, Captain Ed Freeman, United States Air Force, died last Wednesday at the age of 70,
in Boise, Idaho

May God Bless and Rest His Soul.

I bet you didn’t hear about this hero’s passing, but we’ve sure heard a whole bunch about Whitney Houston,
Lindsay Lohan, Dr. Murray, that sicko Sandusky, and a 72- day sham

Shame on the media !!!


13 rounds

13 DU’s (Huey)
100 meter sprint (LZ-landing zone)
3 Power clean (lives saved) 155/115

A friend sent me this email and I was moved to honor Capt. Freeman with this Hero WOD. You will not see this on the main site this is something Crossfit Dragonfire put together. I too would not have known about Capt. Freeman and his act of Valor if it were not for this email. If you have similar stories like this one, please send them to me at Crossfit Dragonfire would love to honor these great men and women.

AM wod

Starting next Friday we will have both 8am-9-30am wod and 11-12:30pm wod! 

See ya all tomorrow for a fun one!


5 rounds

200 meter run
10 Power cleans 95/65
20 lateral hops over the bar
25 situps

rest 2 minutes between rounds.

Snatch Thursday

EMOM 2 Snatches- 15 mins (warm up well and pick a challenging weight- you can do power or squat- just work it hard)

NFT (for you newbies that means not for time) 40 ring dips. Don’t have ring dips yet then use the dip bar, bands, or PVC…..just get em done!

Did not hear back from anyone if they were interested in a Friday 11-12:30 class with RD- let me know (-:


Anyone interested in a Friday 11am-12:30pm class with RD? Let me know!




Below is what I have for upcoming shirt order- Please let me know if there are any changes- I will be ordering this week.
QB- Black tank- xl
Bob- charcoal zip-xxl
Jeff C- Charcoal zip-L
Carrie C- royal zip up small, charcoal hoodie sm.
VP- Black Hoodie- L
Kelly J- Charcoal zip-L
Erin- Black tank- S
Alanna- Black tank-S
Shelley G-charcoal hoodie-S
Mark- Charcoal hoodie-L
Steve- Black hoodie-xxl
Lori- black tank-s, charcoal hoodie-S
Colby- Black Hoodie= L
Kelli- black tank-S
Lisa F- charcoal zip s black tank-s
Nicole- black hoodie-M black tank-M

Reg. wod #2

Ok here we go, another regional wod-pick either option and work it hard!

Option A: Regional Rx with 17 min time cap
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs) elbows must be clearly in front of bar on each rep.

Option B:
Row 2K
75 alternating walking lunges
30 hang cleans (pick a heavy weight for you and post)

Couple of notes:

-Shirt sign up on CFDF office door, please state: color Black, Royal Blue, Navy Blue or Dk Grey size and if you want a zip up hoodie, reg hoodie, or girls tank. They will all be screened with the Yellow and grey color logo that is on our current zip up. Once I get our order together I will let you all know final cost- tanks 15, zips and hoodies 35-40ish I believe. I also have many tshirts in the office in sizes men’s med- xl from $5-$20

-There is also a few fun events coming up outside of Dragonfire. Steve wanted to know if anyone wanted to sign up for the Spartan race in June. CrossFit Fort Vancouver is also hosting a fun event in May which is for 2 person teams, we have done this event before and it was a blast- there is more info on the door.

-We are doing a lot of movements that we have not been able to do for awhile at the new gym so please listen to your body and do not overdo it, we want everyone to stay healthy and injury free!

-We will be opening up a Tues. evening open gym soon from 5-6:30pm hosted by our own Ryan DeBell. Work on skills, a lift or get in a quick wod. I will let eveyone know when it will start. Also Claudio Granjean will be running the Friday 8AM class, so come in and get some coaching time with the “Wodfather”.

Lastly for now…the gym doors now open at 4pm so if you want to beat the 5pm wod rush, come in and get your wod on early!

Sunny and Hot!

It is based on the Pose Method®, where we determine the key poses. In running, there is only one pose, which we call the Running Pose (S-stance).

The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward, while the other foot drops down freely, in a change of support.

This creates forward movement, with the least cost (energy use), and the least effort. The end result is faster race times, freer running and no more injuries!

This simple sequence of movements: the fall and the pull, while staying in the pose, is the essence of running technique.

The Pose Model of running consists of three elements: Pose – Fall – Pull and it accepts gravity as the primary force for forward movement instead of muscular energy. To achieve the optimum running technique, the key is to make the greatest possible use of terrestrial gravity. A skilled, knowledgeable runner should be able to work with the force of gravity just as a yachtsman gains energy from the wind.

Analysis of the movement of living creatures through time and space clearly shows that their bodies pass through an infinite number of positions. Most of the positions (or poses) are transitional movements and are the results, not the cause, of proper positioning. Running stride – as a sequence of poses (Dark color indicates the pose) In the Pose Method® it is assumed that running technique is the same for all athletes regardless of speed or distance. The human organism exists and develops in the gravitational field, and should stay within a certain biomechanical framework, in which limits are appropriate for the full utilization of the effect of gravity.

There are more articles at Pose tech or do a search for Dr Romanov.

Run 1 lap around the block
50 wallballs
50 pullups
50 meter overhead walk 95/65
50 DU’s
50 situps
Run1 lap around the block

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