about being in good shape until you do a few CrossFit workouts, and then you will realize - like I did - that what you have been doing is likely training strong points, rarely working on weak points, and training efficiency to such a degree that the workouts you do are less effective than they might be if you mixed energy modes, duration, and types, of work."

- Mark Twight, Gym Jones

 

Today's WOD:

Row 500m

21 Burpees

Run 400m

3 Rounds for time.

Warm-up:

Run 1 Lap

Overhead Squat

Back Extension

Knees-to-elbows

Red Bar Pull-up

Burgener Warm-up

Samson Stretch

Sit-up

4 Rounds of 6 reps.

Morning Crew Results:

Clarence - 22:35

David - 19:33

Suzanne - 23:30

Sean - 16:24

Danielle - 23:19

Liz - 605 Double unders, no she couldn't stay away from it!

Joshua - 15:30

 

Afternoon Crew Results:

Teresa - 22:51

Nick - 28:35

Shaun - 22:12

Stephen - 20:02

 

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