Those of you who need to get weight and measurements, please plan on being in the box Thursday evening.  You will have time to re-do the wod for comparison.  ALSO….the only athlete who sent her spreadsheet in was ATHENA…So if anyone else who is serious about winning needs to send their spreadsheet to coach Kari.    We are so impressed with everyone’s dedication to living a healthier lifestyle.  Keep up the good food choices, don’t slack.  If you need accountability please let us know.  Keeping the journal going of what you are eating and time you are eating is the best way to keep yourself accountable.  SUMMMER is on it’s way, we all want to look great in our shorts and bikini’s….make smart choices now, don’t wait.

Make sure you are rolling out and taking care of your muscles AFTER the wod.  We do a lot of this before as a group, but many of you forget to roll out or stretch after.  Ice at night, take an epsom salt bath…make an appointment with Stan for a sports massage….call 757 873 8968… get in for a half an hour for $35… this will be huge for your recovery and staying mobile.

March 29th- Peninsula cup at CF Williamsburg…10 am….

June 7th 2014—Hui-Du…spread the word,  let’s all get in on this…it’s a great beginner/intermediate level start to competition….!


Back Squat

8 x 65 %

6 x 75%

4 x 85%

10 X 75 %


 15 min  AMRAP

3 Squat Cleans 135/95


7 Ring Dips

 50 slamballs…AFAP—as fast as possible…..