Day 1 at the RAC

4/30/13 after our last WOD

Our CrossFit journey began on Saturday, February 10th 2012 and it has played a huge part in our life since then. We have not only made progress mentally and physically, but we have made lifelong memories and most importantly, friends. We are certainly going to miss sweating, swearing, and bleeding at 5:30AM with our Red Dawn buddies, but we are glad to know we will still have their support and friendship no matter where life takes us, and that truly is priceless.

Tuesday, April 30th 2013 brought our last day at Roanoke Valley CrossFit due to price increases and our ongoing search to find a house, so we said "see ya later," not "goodbye" to our dear friends at RVCF.

Today was our first official "Outside of the Box" day. We are now working out at Roanoke Athletic Club (RAC) on our own. We are The Bollard WOD Squad.

DAY 1

Warm Up

Dynamic Stretches

10 push ups

TRX ring rows and TRX abs

Skill

Push Press 5 x 5

K: 45, 50, 10 dips, 55, 60, 10 dips, 65#

C: 115, bench crunches, 135, 145, 150, 155# 

210m lap 

Bicep dumbbell curls (15#/35#/45) 

210m lap

WOD
MayDay 3RFT

15 ball slams (bouncy 12#/15#)

20 rope slams

25 kb swings (30#/40#)

30 sit-ups

K 8:33, C 9:18

Here's to many more exciting days of staying on the healthy path and keeping each other motivated.

+Chad Bollard