Back to Thinking Inside of the Box...

You may have seen Chad's post as he beat me to it, but our Blog Tagline may be a bit moot at this point in time as we have just joined a brand spankin' new box here in Roanoke/Salem called River & Rail CrossFit and are really excited about it! It's a huge space convenient to work and home founded by excellent coaches - and we'll be joined by many of our old Red Dawn 0530 buddies from our previous box. It's almost like coming home, but to a new one.

At any rate, we are delighted to be getting our asses kicked on the regular much harder than we have managed to kick our own starting 0530 08/11/14.

Stay Tuned for more posts from BollardWODSquad as we take on/resume our CrossFit journey River & Rail Style!

Sunday FUnday

We met up with our Mud Freaks friends this morning at 8:15 to get our WOD on. Had a great time as always. There were 9 of us: Matt, Colleen, Vivian, Wensday, Michael, Denise, Shannon, Chad, and me.

Putting the FU in Fun

KATE
2 laps
50 Push Presses @ 45#
2 laps
50 DL @ 70#
2 laps
50 Gravitron Assisted Pull Ups (# = assistance)
15@110#
25@100#
10@90#
2 laps
50 Abs
25 roller wheel abs
25 GHD
2 laps
50 DB snatch 
24@25#
26@30#
2 laps
37:49

CHAD
2 laps
50 DL @ 135#
2 laps
50 Push Presses @ 85#
2 laps
50 DB snatch 65#
2 laps
50 Gravitron ?#
2 laps
50 Ab Wheel Sit ups
2 laps
41:05

2 laps = approx 400m