Today’s WOD:
3x400m Run with 1 minute recoveries
Rest 5 minutes
4 Rounds:
10 Pull-Ups
15 Hand Release Push-Ups
20 Box Jumps (24/20)
Bring a friend day is today! Bring ‘em out!
Eating for health, not weight. If you’re not already doing this, you need to try and wrap your head around it. The sooner you can convince yourself of the logic of this, the happier you’re going to be. Promise.
I forgot to mention that our sister gym, Colonial CrossFit, is getting some shorts in too. I know that many of you have been down there and worked out at that space. If you want some swanky Colonial swag, pre-order it at RVA and indicate that you want a Colonial pair.
24:51RX
Gregg, thanks for the shoulder advice. Any stretching exercises you might specifically recommend would be greatly appreciated.
400m runs went 1:12, 1:15, 1:18.
WOD 11:06 rx
My roommate Tim came for bring-a-friend day. He had a miserable, sweaty time.
runs: 1:12, 1:10, 1:12
wod: 9:00