Monday, June 18

First off, let me say how proud I am of all of you. The Box Crawl was so much fun and I really appreciate the efforts you all put forth. I hope you had fun and learned a little about yourselves - like how hard you can really push yourself, how a lot of what we do is mental, what you need to get better at, and how much fun you can have while suffering with others. Make notes of your weaknesses and be ready to attack them in the gym. This is where a little extra side work comes in. Come in a little early or stick around and work on the things that give you trouble. If you have done this for anything, you know how fast the skills will come when you spend a few extra minutes a day on them. If you are interested in competing in future CrossFit events, please let the coaches know. There are some things we probably need to start working on beyond the daily workouts to get to a competition level.

Thanks again to everyone that participated and to those that came to cheer us on. Thanks Rachel for taking tons of great pictures. It's always great to see those facial expressions!

Workout for Monday, June 18 Warmup Run 400 3 Rounds 10 Ring Rows 10 Pushups 10 Goblet Squats

Strength Weighted Pullup Find 1 Rep Max

WOD 5 Rounds 15 Sumo Deadlift High Pull (95/65) 15 Hand Release Pushups