Monday 6-10-2013

We hope everyone had a great weekend and is ready to get back to work on making you fitter, healthier, and happier! We have a few reminders for you guys and gals. First, we want everyone in the box to think long and hard of a goal. Maybe something that’s just out of your reach that we can help make possible in the next several weeks. We want you to take those goals and write them down on the new whiteboard up the stairway. Write it down so everyone can see your goals and you theirs. We ALL have something we’d like to improve on so let’s help make it happen!! Second, for anyone who is interested in participating, we will be doing a hero wod this weekend after the 9:30am open gym class. Before we say which one it is and you think to yourself “are they out of their minds” or “there’s no possible way I could do that,” remember we do “crazy” on a daily basis. Somethings just look worse on paper, but we embrace the suck together and get through it feeling very accomplished; totally beat down, but accomplished! haha So with that said, we will be doing “Clovis” at 10:30am on Saturday. “Clovis” is For time: Run 10 Miles – 150 Burpee Pull Ups. This wod can be done in rounds. Example: 10 Rds of 1 mile run and 15 Burpee pull ups. Completely your choice. Don’t just brush it off as something you know you can’t do. No one in this box has participated in this wod before. It’s unknown to us all! So let’s push our boundaries and surprise ourselves. If you’re up to the challenge then sign up on the white board this week so we can get a headcount. Upon completion we will provide food and drinks for everyone. Let’s get this week started!!!

For Time:

800m Run

100 Double Unders

400m Run

75 Double Unders

200m RunĀ 

50 Double Unders

Cash Out:

5 x 20 Hollow Rocks

3 x 10 GHD Hip Extensions

Endurance Wod:

5 min on, 2:30 off, 6 min on, 3 min off, 7 min on