Teamwork makes the dream work

imageLots of awesome work from everyone on Tuesday. I know the WOD was long, it seemed as if those rounds were never ending, and some of you didn’t like me very much until it was over, but everyone did great. You all continue to impress me as each day goes by. Love it.

If you aren’t sore after those hard WODs, push yourself a little harder next time. Your body is capable of doing much more work than you may think it is. The human body is an INCREDIBLE machine. That includes yours! Have faith in its abilities.

Today we’ll be doing another partner WOD. If you haven’t noticed already, these are my favorite kinds of WODs. If any of you are interested in seeing some mind blowing teamwork and passion for fitness, consider coming to The CrossFit Games (Mid-Atlantic) Regionals. We have a team from CFW competing in this event. It’s goin down June 7-9. We won’t be having KBC that weekend, so you might as well come 🙂 Lots of sweat, blood, and tears. It’s gunna be legit. You’ll see why I’m so passionate about my team and working with others to get a workout done.

When we do team WODs during KBC, get to know a few things about your teammate(s). You’ll be amazed at how much better your performance will get once you know each other a little better and have more of a connection. Learn each others strengths and weaknesses.. and make it work.

Thursday, April 25, 2013

Teams of 2

3 rounds (waterfall style)

1 minute each of


Banded pull aparts


DB suitcases

Banded front raises

*make sure you’re keeping track of those reps!*