Have you ever dreamed about taking that trip of a lifetime?  Pat Sherwood from CFHQ is riding his motorcycle from Big Sky, Montana down through South America.  You can follow it on Twitter, Instagram, or Facebook under #321GoSouth.  The first time I met Pat was when he had a CrossFit affiliate in Va Beach in his garage.  He was one of 4 affiliates in the state at that time.  Pat was my first experience of a real affiliate and a real trainer could do.  Now he’s a key part of the CrossFit Games team but is on sabbatical to pursue a dream.  Life is short.  Work hard, play hard, live your dreams.  #321GoSouth.

Tonight Ximen is coaching a free yoga class at 7:30pm at WCF. Come check it out!

25/Sept/2013 Wednesday WOD

10 Minutes to establish a max height box jump.  In between jumps, Deadlift 3, 3, 3, 3, 3.  Then:

3 Rounds For Time

10 Bodyweight Deadlifts

10 Box Jumps (24/20)

10 Deficit Pushups


Gold:  30 inch or 24 inch box, 4 inch deficit.  Silver:  24/20/2″  Bronze:  20/12/HR Pushups