Sep 12
30
Big Brandon the Birthday Boy! Happy Birthday Mr. Rapolla.
Monday’s WOD
Warm-up:
Running Drills and Mobility
Met-con:
Run a 5K!
A=1.5 mile run
Strength:
Rest exactly 1 minute after finishing the 5K, then do as many wall balls as possible in 2 minutes (20 to 10′/14 to 9′).
Notes and Announcements
Monday is the first official day of the fall challenge, so let the PR race begin! What a better way to start the challenge off, then with that pesky 5k again. Let’s see if we can get a record turnout for 5k day. It’s suppose to be a gorgeous day so grab your Ipod and lets get it done.
The member goal board is looking really bare! If your spot on the member board is empty right now, think of one or two short/long term goals, write them down before the warm-up, and then I’ll be happier than Christopher Columbus on a speed boat! Some people also need to update their goals because I know you’ve already knocked them out of the park. There will be a list on the whiteboard today to write your name down and earn some paleo brownie points if you update your goal board.
Everyone have a great week, and make sure if you see a new face at the box, introduce yourself and welcome them to this awesome community! Go Ducks! And go Beavs…….
DT!
