151016 ~ Happy Belated Birthday Coach Andrew!

Happy Belated Birthday to one of the newest coaches on our coaching team! Coach Andrew has had a life long passion for running and endurance sports since the time (as Claire would say) he was a wee lad! When asked what he wanted for his Birthday WOD....what do you think our Endurance coach requested??

Every once in a while, a WOD is programmed that you really might not want to do....no barbells.....no pulllups...no wallballs...no kettlebells....nothing but you and the route ahead.  Today may just be that day!  Monostructural training is a part of the 3 main modalities of CrossFit programming.  Monostructural activities are commonly referred to as “cardio,” the purpose of which is primarily to improve cardiorespiratory capacity and stamina...for many...these will also provide a huge mental push! 

Today is your test day.....don't snake the WOD.  Show up...and do it...for Andrew!! 

Strength:

Backsquat:

12 min to work up to 8rm.

**Compare and beat your score from 150925**

Then..

Complete For Time:

5k Run or Row

Cash Out:

Mobilize.....get ready for the Canuck Games!!

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