one flew over the crow’s nest

Monday’s Workout of the Day

Bon Voyage

200m backwards, 100 pushups, 100m forward, 90 double unders, 80 squats, 70 ab mat sit ups, 60 burpees, 50 medicine ball cleans (20/14), 40 pull ups, 30 boxjumps, 20 pistols, 10 knees to elbows, 200m sprint

I am going to miss each an every one of you tremendously. Thank you for letting me be your coach. Thank you to my beautiful co-workers that I have had the privilege of creating together such a wonderful spot in the community. I am so lucky! Keep a spot open for me and I will be back before you know it. I am very much looking forward to seeing how much progress each of you will make int he next 8 months. Set your goals high…reach them, surpass them. xoxoxox Coach Crow


Mobility WOD