1. Was great to have three new folks come out to CrossFit with us yesterday. Hope the coaching and encouragement met their expectations.
2. WOD:
50 back extensions
100m overhead carry 95#
50 KB swings 53#
400m run
50 air squats
400m run
50 KB swings 53#
100m overhead carry 95#
50 GHD situps
See you at 0600.
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5 comments:
x-fitters, I'm an Air Force guy doing some training at New River and was thinking about coming to tomorrow's workout. Last week I drove by the main gate around 0545 and there was a huge traffic jam.
Could anyone recommend the best strategy/timeline for getting to H-1 on time? (I've done a drive-by, so I can find it. Just wondering how bad the traffic will be.)
Thanks,
Tim
Tim,
Got your comment. Will have to let someone else respond. I come on base through a different gate from the North.
You may have driven by the gate on the day of the bomb threat. There should be traffic at 0545 - but not a jam.
-Bill
23:20
Did everything as rx'd except for the situps at the end, the GHD's were full so I did about 1/2 regular situps and half GHD situps in order to keep moving and finish the WOD. I loved that overhead carry, my shoulders and core have been feeling that one all day!
Tim -
Was great to meet you today. Great effort. Hope we're able to fit in your schedule while your here at CLNC/New River.
Semper Fi,
Bill
Brian -
Don't get soft on leave. Did you do any manly PT today?
Get a WOD in...
Bill
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