10.24.11 – WOD

Just wanted to give a shout out to praise everyone who has embraced the mental strength skills we have learned recently. I can honestly say that practicing the small things we’ve talked about will make a huge difference in our fitness. With that said, I am stoked on the culture that we are developing in the gym. It is a very positive place where everyone is sincerely interested in using the community we have to help one another get better. That is truly what CrossFit is all about. #proudcoach- WW

Nabbed this quote from www.CrossFit.com

“The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails.”
– William Arthur Ward


U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Skill – Freestanding HSPU

Hero WOD


10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Post time to comments and www.beyondthewhiteboard.com

Cool Down – 10 minutes to establish a 15RM OHS

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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