Hang from a pull up bar for 6 minutes.
Each time you drop from the bar, perform:
800m Run
30 Push ups

In memory and honor of U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, who died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.




Our methodology is designed for anyone at any fitness level. Our workouts transform the mind, body, and spirit, and focus on a challenging, realistic, and measurable journey toward big, holistic change.


We make workouts approachable, challenging, and safe for every member at every fitness level. Our coaches teach, inspire and encourage while our members increase their health, fitness and quality of life. We uphold the highest standards for our members and expect greatness of ourselves.


The day I stepped into CrossFit Morristown, everything changed. The coaches ability to teach proper mechanics and movements have improved my results in strength, flexibility, and stamina from the start. The mental aspect of CrossFit is what I’ve come to appreciate most. The coaches have pushed me past my former perceived limits, our owners give back to us as members more than any other gym, and we have a community that encourages, pushes, and sweats with each other every day.

Alphonse Falco

"CrossFit Morristown is all about the people, the community, the atmosphere, the friendships, the coaching.... And that is all before the wod even starts!

What is CrossFit to me? It's too hard to describe what it means to me- but there is a poem which I try to read everyday to make me a better person that comes as close as possible. The poem is IF by Rudyard Kipling. Please read it in its entirety if you can, it is fantastic .... Here is one of my favorite parts:

'If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: "Hold on!"'

Those 4 lines capture CrossFit.... Maybe that is it then.... I read the poem IF to try and be a better person and I do CrossFit to try and make myself a better person.

Bill Connors