Two Days Left…10/23/14


So, did you guys happen to see Wednesday nights leaderboard on WODIFY?

Don’t lie – YOU KNOW YOU DID! I see you guys checking it out the entire time you’re in, haha!

Did you see the top time posted for the day?

Of course you did.

But let’s assume there is one lonely soul out there who didn’t.

Well here is the big reveal: Mark James.

A guy who regularly sets the bar on any WOD that skews towards the running/endurance side of things.

So it’s safe to say that he’s a pretty good runner.

Any idea where he will be this Saturday between 10:30am and 1:30pm?

Yea, attending the Running Workshop. He’s investing in bettering his overall fitness.

He sees the value in what we’re offering.

He’s also humble enough to realize that even though he’s been running longer than anyone else in the box (except maybe the guy who is hosting it…), he still has things to learn and can stand to get better.


A. Weightlifting:

Bench Press – 3×5, Heavier than last week

Back Extension – 3×10


Partner Banded Spiderman Stretch – 3 x 30s ea side


5 RFT –

10 Deadlifts (225/155)


D. Post-WOD Recovery:

2 Rounds NOT for time:
Reverse Hyper – 15 reps
Sit-Ups – 15 reps

people working out in a group fitness class


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