Welcome to the ROD Athlete Program week 2! Please make sure to read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email. : ) A: Perform 1 "murph" lap (2 laps of city block which is 1.6km) for time. NOTES: Run it at 70% pace and record time. Don't avoid these conditioning pieces. We generally find people are only working on the that they are interested in or things they are good at. It's very easy to choose not to work on our weaknesses but it's by working these weaknesses that we improve. Both physically and mentally. Warm up, dust yourself off and get after the run. Remember we're after a 70% pace so it's meant to be a controlled run. Not all out chasing something down the street. Record your time and let us know the result.   B: n/a No Part B today! The WOD on the ROD Games are on tomorrow!! If you're not competing or judging come on down and cheer the guys on. It'll be a great day for the CrossFit CBD community!!