November Hero WODs continue
Throughout the month of November, we're continuing to honour the individuals behind CrossFit's Hero WODs. These workouts have always held a special place within the CrossFit community. They're an opportunity to challenge ourselves physically, but more importantly, to remember and pay tribute to individuals who made the ultimate sacrifice in service to others.
On Saturday, we took on Chad 1000X, a workout that carries an incredibly meaningful message, and for many of us in our community, even more so this year. Thank you to all of you who came to take it on with us on Saturday.
Today, we continue with another Hero WOD, and this one has a Canadian connection.
Last week, someone asked if we would be doing any Canadian Hero WODs throughout November. The answer is yes, and today's workout, Heidi, is one of them.
Heidi is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson, who tragically lost her life on April 19, 2020, while protecting others during the mass shooting in Nova Scotia. Constable Stevenson served with the RCMP for 23 years, and the rep scheme of this workout represents those 23 years of service.
The workout was created by Mel, the head coach at Blended Athletics in Dartmouth, Nova Scotia. Mel's brother was a fellow RCMP constable, making the tribute especially personal. The workout was later shared by our friends at CrossFit NCR in Ottawa, helping bring awareness to Heidi's story and honour her sacrifice within the wider CrossFit community.
One of the things that makes Hero WODs so meaningful is the story behind each workout. We often see a name written on the whiteboard, followed by movements, repetitions, and a time domain. But behind that name is a real person. Someone who had a family, friends, colleagues, and a community who loved them. Someone whose life and service deserve to be remembered.
As we continue through November, we encourage everyone to take a moment to learn about the individuals these workouts honour. The intention isn't to achieve a personal best or push beyond your abilities simply because it's a Hero WOD. As always, our coaches will help you find the appropriate version of the workout for you. What matters is showing up, putting in the effort, and understanding why we're doing it.
Today, as we take on Heidi, we do so in remembrance of Constable Heidi Stevenson, her 23 years of service, and the sacrifice she made while protecting others.
Monday, November 9th, 2026
Focus:
Beep Test
Beam to Beam - "15m test song"
WOD:
Hero WOD Heidi
23 min AMRAP
23 Air Squats
23 Push Ups
23 KB Swings 24/16
23 Jumping Lunges
23 Sit Ups
23 Box Jumps 24/20
Check back each night at 8pm for the next days WOD .
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