Jan 6th, Friday

Coach Drew

Strength 

Press

65% x 8

70% x 5

75% x max reps

WOD

4 rounds FT:

400m run

50 squats

How will you ever know if you are improving if you forget to record your WODs? Every one of you has a special place in the binders to keep track of all your lifts and important named workouts. Be specific: record weights used, rounds, bands, height of boxes, ect. That way when you do the WOD again you can see how MUCH of an improvement you've made. It will give you extra motivation to know and SEE the improvements! 

Here is a great article you can share with your friends that keep feeding you excuses for not trying out CrossFit. Top 6 Excuses....

CrossFit Running and Endurance Cert. is coming to Virginia Beach in April!

This is NOT just for coaches, this is for everyone! If you are an athlete thats TRYING to love running, this cert would be great for you!

Click here to register!

There is also an Olympic Lifting Cert in June that Coach Ruby and I are going to in Southern Pines, NC. If anyone is interested in going to that let us know, we can all carpool! Register Here.