dot com WOD

Today's WOD on Crossfit.com is one of my all-time favorites. I like the simplicity of it and there's something pretty cool about knowing you just did 200 squats! Here is a link to map out 400m in your neighborhood: www.mapmyrun.com

4 Rounds:

400m run

50 air squats

Post your time to comments, and subtract 1 minute if you do it in your bra and undies (wink to Blake)! 

Coming up next, Airrosti de-mystified...

Have a great Friday!

Don't Forget...

(You'll have to forgive me. I love these Spartan Challenge pictures! I'm going to be posting them often. There's so much emotion in them...)

No classes for the rest of this week!  Not to worry, Carey has supplied us with a few WODs to get us through. Here is one for tomorrow:

For Time:

50 situps

50 super(wo)mans

50 squats

50 lunges

50 pushups

Also, get to work on your success/empowerment stories! They are due in to Nicole by this Friday July 10. Have a great week.

I Didn't Die

That is what I was thinking this morning as I was finishing up that last 400m run- "I think I might barf, but at least I didn't die..." 

CFW WOD 

5 rounds:

15 overhead squats

400m run

It was one of those tricky ones that doesn't look that bad on the ol' whiteboard, but by the end of the 3rd run you feel like your lungs might explode.  As I gave props to one of the other girls who I tried to keep up with, she said "Yeah, but I used a lighter bar."  None of that matters!  (I thought she did an amazing job :) )

Don't discount your accomplishments. As long as you are giving it your all, you need to be proud of that.  There were a few new faces this morning, and I commend you for getting out there and pushing yourself.  Remember, you showed up... 

Be sure to check out the June calendar on the sidebar for upcoming events! 

Have a wonderful Monday 

(isn't Bonita awesome?!)