Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Five rounds of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

Hopefully everyone enjoyed the 4th of July holiday and got to spend it with loved ones. Today at CrossFit UP we will be performing the hero WOD "Whitten" in honor of those who have made our way of life a possibility. We will be performing this workout individually or as a team. Class is at 9 with a community WOD at 10 and open gym at 11.