11/08/2025
The story and inspiration behind the "Goose" Hero WOD (Workout of the Day) at CrossFit Herndon. Hero WODs are special workouts dedicated in memory of one of our fallen heroes. Join us for this special FREE WOD at CrossFit Herndon on Veterans Day, Tuesday, November 11. Workout times are 7:30am, 9:00am, and 10:30am
About "Goose"
“Goose” is a CrossFit Hero WOD in memory of Master Sgt. Chris Raguso, who tragically died on March 15, 2018, when his HH-60 Pave Hawk helicopter crashed during a mission in Western Iraq. Raguso was a dedicated member of the 101st Rescue Squadron, 106th Rescue Wing, of the New York National Guard.
Master Sgt. Raguso also served as a flight engineer and was an esteemed member of the New York City Fire Department. Known for using CrossFit to maintain peak physical fitness for both his military and firefighting duties, Raguso embodied the spirit of service and sacrifice. His commitment to helping others and his role as a protector were central to his life.
He is remembered for his heroic contributions and is survived by his wife, Carmela, and daughters Eva and Mila. This workout honors his legacy, reflecting the strength and resilience he demonstrated throughout his service.
The Workout:
For Time (with a Partner):
106 Deadlifts (135/95 lb)
Then, 7 rounds of:
3 Rope Climbs (15 ft)
15 Thrusters (135/95 lb)
15 Kettlebell Swings (70/53 lb)
Then, 400 meter Run with a plate (together, both partners carry a plate (45/25 lb))
*workout can be modified or scaled as needed
