Thursday HERO

TOMMYG3X

For TIME:
 300m Farmers Carry (50/35s)

Then, 3 rounds of:
 7 Power Cleans (135/95)
 9 Push-UPs

Then,
 42 Burpees

Then, 3 Rounds of:
 5 Pull-UPs
 7 Deadlifts (225/155)

Then,

 200m Farmers Carry (50/35s)

Thomas “Tommy” John Grasso died unexpectedly from a sudden illness on May 7, 2026, while working a security detail in Hickory, North Carolina.

Throughout his military career as a Green Beret with the 3rd Special Forces Group at Fort Bragg, North Carolina, Sgt. 1st Class Grasso received numerous awards and decorations, including the Silver Star, the Bronze Star Medal with Valor, the Bronze Star Medal, the Army Commendation Medal with Valor, the Army Commendation Medal, the Army Achievement Medal, the Meritorious Unit Commendation, the Combat Action Badge, the Combat Infantryman Badge, the Parachutist Badge, the Special Forces Tab, and several other honors recognizing his exemplary service and sacrifice.

Grasso was recently nominated for the Medal of Honor.

This workout was first performed at CrossFit Youngsville in Youngsville, North Carolina, on Aug. 22, 2026. It will be performed at CrossFit Youngsville each year in August to honor his departure for his final tour in August 2015

Tuesday

Front Squats: 5-5-5-5-5-5

EMOM for 10min Complete:

 5 Squat Cleans (95/75) 

Monday

“HELEN”

3 Rounds for TIME of: 

 400m RUN

 21 KB Swings (53/35)

 12 Pull-UPs

Your Body’s Pension Plan

FUNDAY

BENCH PRESS

10-5-5-5-3-3-3-3

Tricep Kickbacks 

10-10-10

Thursday

EMOM for 20min alternate b/n:

 10 Box Jumps

 10 GHD Sit-UPs

 20 Plate Skaters

 10 Wallballs

 10 alt DB Snatches (70/50)