Friday | 250411

Part 1

[10 Minutes]

For Quality

5 Strict Pull-Ups
15 Hollow Rocks
10 Double Dumbbell Hang Clean & Press

Part 2

10 Rounds For Time:

200-Meter Run
3 Ring Muscle-Ups

Honoring Staff Sergeant David G. Bellavia

On this R.E.D. Friday at HEW Fitness, we honor Staff Sergeant David G. Bellavia, who displayed extraordinary bravery on November 10, 2004, during Operation Phantom Fury in Fallujah, Iraq—actions that earned him the Medal of Honor. When his squad was trapped under heavy enemy fire, Bellavia fought through the chaos alone, clearing a house filled with insurgents to protect his fellow soldiers.

Today, we sweat in honor of his courage, selflessness, and unwavering commitment to those beside him.

Know a Hero? Tell Us Their Story.

HEW Fitness is proud to honor military members and their families through our R.E.D. Friday workouts. If you know someone actively deployed or a veteran who deserves recognition, share their story using this form here.

Your daily workout

To provide you with an incredible, tailored experience, our team will personalize your workout with scaled options as necessary.