Good Morning Girls!
Wow! Can you believe it's our final CrossFit challenge of the summer?! You have much to celebrate this summer by training intensely and consistently. Kati and I are proud of each of you, and we are excited to see how much stronger you have all gotten, as well as the endurance you've gained. I'm confident we'll be prepared for our season!
Today's WOD is going to be "Annie." It seemed to be a favorite, and it's a quick hitter. You should have two previous posts/times for this workout. Here it is:
"Annie"
50-40-30-20-10
Double-Unders and Sit-Ups
Just to recap:
You do 50 Double-Unders, then 50-sit-ups
Repeat for 40 reps of each exercise
Then 30...20...10 of each exercise.
You end up doing 150 reps of Double-Unders and 150 reps of sit-ups when done.
Remember to "Finish The Race!"
1 Corinthians 9:24: Do you not know that in a race all of the runners run, but only one gets the prize? Run in such a way as to get the prize.'
Kati and I can't wait to see all of you...have a great workout and weekend!
Get Better Today!
Coach Pancho
Whitworth Volleyball
Friday, August 8, 2014
Friday, August 1, 2014
CrossFit Friday Challenge Week#11 - Countdown WOD #3
Hello Team!
I know many of you are wondering why I haven't posted yet...and cursing Panch, so...I have no good excuse. Please have some grace for me today.I just keep mixing up my days. I always think it's Thursday!
Nonetheless, here's today's WOD, which you did earlier this summer. It's our countdown WOD:
Burpees, push-ups and sit-ups
10-9-8-7-6-5-4-3-2-1
Last time we substituted sit-ups for double-unders, which I recommend doing again so you can compare your times. Plus, I know many of you are trying to improve at double-unders.
Please feel free to do this workout later today or tomorrow if it works better. It's a quick hitter and should be done in 10-15 minutes or less.
Get after it today! I owe you all a favorite drill when we start practice.
Finish The Race!
Coach Pancho
I know many of you are wondering why I haven't posted yet...and cursing Panch, so...I have no good excuse. Please have some grace for me today.I just keep mixing up my days. I always think it's Thursday!
Nonetheless, here's today's WOD, which you did earlier this summer. It's our countdown WOD:
Burpees, push-ups and sit-ups
10-9-8-7-6-5-4-3-2-1
Last time we substituted sit-ups for double-unders, which I recommend doing again so you can compare your times. Plus, I know many of you are trying to improve at double-unders.
Please feel free to do this workout later today or tomorrow if it works better. It's a quick hitter and should be done in 10-15 minutes or less.
Get after it today! I owe you all a favorite drill when we start practice.
Finish The Race!
Coach Pancho
Friday, July 25, 2014
"Lumberjack 20" - CrossFit Friday Challenge!
It's Friday....Oh My Goodness!
Good Morning Girls...I was sitting at my kitchen table relaxing, thanking God it's Friday, sunny, and thinking about what I will do today when I realized..."Hey! I forgot to post this week's CrossFit Challenge." I will keep it short this week team in terms of words so we can get going.
This week's WOD is called The Lumberjack 20:
Run 400 meters/20 push-ups
Run 400 meters/20 elevated push-ups (feet on bench, chair or box)
Run 400 meters/20 sit-ups
Run 400 meters/20 walking lunges (each step counts as one, so 10 each leg)
Run 400 meters/20 burpees
Run 400 meters/20 scissor jumps using alternating leg action
Run 400 meters/20 double-unders
We did this workout back on June 13th. Take a look at what your time was, and then try to beat it this time. I love this one!
We're almost there girls! Don't forget how we started our summer. Other teams, players may be letting up. We're after something bigger this season. Our spring and summer will define our fall season. So....
RUN YOUR RACE TO WIN!
Corinthians 1:24 - Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win.
Have a great workout and an awesome weekend! Win The Day!
Coach Pancho
Good Morning Girls...I was sitting at my kitchen table relaxing, thanking God it's Friday, sunny, and thinking about what I will do today when I realized..."Hey! I forgot to post this week's CrossFit Challenge." I will keep it short this week team in terms of words so we can get going.
This week's WOD is called The Lumberjack 20:
Run 400 meters/20 push-ups
Run 400 meters/20 elevated push-ups (feet on bench, chair or box)
Run 400 meters/20 sit-ups
Run 400 meters/20 walking lunges (each step counts as one, so 10 each leg)
Run 400 meters/20 burpees
Run 400 meters/20 scissor jumps using alternating leg action
Run 400 meters/20 double-unders
We did this workout back on June 13th. Take a look at what your time was, and then try to beat it this time. I love this one!
We're almost there girls! Don't forget how we started our summer. Other teams, players may be letting up. We're after something bigger this season. Our spring and summer will define our fall season. So....
RUN YOUR RACE TO WIN!
Corinthians 1:24 - Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win.
Have a great workout and an awesome weekend! Win The Day!
Coach Pancho
Friday, July 18, 2014
CrossFit Friday Challenge #9 - "Kelly"
Aloha Friday Team!
I've completely lost track of my days after working back-to-back VB camps. I thought it was Thursday today...until I realized it was FRIDAY! My apologies for the late post.
Today's WOD is "Kelly":
Four rounds of time:
400 m run
30 24" box jumps or bench jumps
30 wall ball shots; 15 pound med ball
We did this workout back in June I believe. Modifications for wall ball shots are posted there I think, but if you need help let me know.
This is week 9 girls! Can you believe it?! Only 3 weeks left to complete our off-season program. You are on the downhill side, and I hopefully are feeling great! You guys are going to be all buffed out when I see you in August. Have an awesome weekend girls!
Coach Pancho
I've completely lost track of my days after working back-to-back VB camps. I thought it was Thursday today...until I realized it was FRIDAY! My apologies for the late post.
Today's WOD is "Kelly":
Four rounds of time:
400 m run
30 24" box jumps or bench jumps
30 wall ball shots; 15 pound med ball
We did this workout back in June I believe. Modifications for wall ball shots are posted there I think, but if you need help let me know.
This is week 9 girls! Can you believe it?! Only 3 weeks left to complete our off-season program. You are on the downhill side, and I hopefully are feeling great! You guys are going to be all buffed out when I see you in August. Have an awesome weekend girls!
Coach Pancho
Thursday, July 10, 2014
Crossfit Friday Challenge -WOD #2
Happy Friday Everyone!
I will keep my post short this week. I hear you all cheering....none of that!
Your WOD for this Friday is a repeat of a workout you did before. It is:
WOD #2
5 push-ups
10 sit-ups (shoulder blades should hit the floor and no swinging arms)
15 air squats (go parallel to the ground)
AMRAP (as many rounds as possible) in 10 minutes. You did this back in May, so get after it, set a goal, and beat your rounds for last time.
OK...that's enough from me. Finish the race girls! We're almost there.
Win The Day!
Coach Pancho
I will keep my post short this week. I hear you all cheering....none of that!
Your WOD for this Friday is a repeat of a workout you did before. It is:
WOD #2
5 push-ups
10 sit-ups (shoulder blades should hit the floor and no swinging arms)
15 air squats (go parallel to the ground)
AMRAP (as many rounds as possible) in 10 minutes. You did this back in May, so get after it, set a goal, and beat your rounds for last time.
OK...that's enough from me. Finish the race girls! We're almost there.
Win The Day!
Coach Pancho
Friday, July 4, 2014
CrossFit Friday Challenge - Second Round!
Happy 4th of July Pirate Volleyball Team!
Can you believe we have just finished up the second round of our off-season lifting and conditioning program?! Mid-August is right around the corner, and you are on the downhill side of our training, which according to the comments I've read, sounds like everyone is making great gains.
You've all inspired me through your posts about One Word, as well as your comments about gaining strength and endurance this summer. I'm excited to get back together with everyone and working towards a Northwest Conference Championship.
Today's WOD is Annie! This was the first WOD of the summer we did back on May 23rd. So look at your time to see if you can beat it. Here it is:
ANNIE - 50, 40, 30, 20, 10 repetitions
50 double-unders/50 sit-ups
40 double-unders/40 sit-ups
30 double-unders/30 sit-ups
20 double-unders/20 sit-ups
10 double-unders/10 sit-ups
This workout is for time. Post your new time, and tell us all how much you beat it by.
Have an awesome 4th of July weekend girls!
Win The Day!
Pancho
Can you believe we have just finished up the second round of our off-season lifting and conditioning program?! Mid-August is right around the corner, and you are on the downhill side of our training, which according to the comments I've read, sounds like everyone is making great gains.
You've all inspired me through your posts about One Word, as well as your comments about gaining strength and endurance this summer. I'm excited to get back together with everyone and working towards a Northwest Conference Championship.
Today's WOD is Annie! This was the first WOD of the summer we did back on May 23rd. So look at your time to see if you can beat it. Here it is:
ANNIE - 50, 40, 30, 20, 10 repetitions
50 double-unders/50 sit-ups
40 double-unders/40 sit-ups
30 double-unders/30 sit-ups
20 double-unders/20 sit-ups
10 double-unders/10 sit-ups
This workout is for time. Post your new time, and tell us all how much you beat it by.
Have an awesome 4th of July weekend girls!
Win The Day!
Pancho
Monday, June 30, 2014
ONE WORD
Good Afternoon Girls!
What a great day! I just finished One Word: that will change your life. First, I want to give thanks to my wife for encouraging me to read this book. It was given to me by one of my best friends whom I've had the privilege of growing up with. Thanks Rob Owen for always thinking of me! Additionally, shortly after I received this book, Kati and I sat down to talk about being your assistant volleyball coach at Whitworth University, which has been a gift of grace. I feel very privileged to be a part of our team. Lastly, I need to thank my wife for spurring me on to read this. She actually read the book right after Rob gave it to me and found her word....Initiative. I've been inspired to see her live out that word this past year. She has completed a 1.7 mile swim, two sprint triathlons, countless training sessions to get ready for those competitions, as well as conquered many other small feats within her job, our home, and with no warning this past year....her health by taking INITIATIVE. How come it took me a year!?
That's a great question! Nonetheless, I'm elated we're sharing this book as a team. I've thought of many words during this reading, such as prayer, discipline, intimacy, encouragement and balance. I want to continue to pray on my One Word, and work on carrying out the action plan that's in the end of the book. Like some of you, I will post my One Word once I've got a clear picture of what it is. I want to pray and search my heart for my word so it has significance and purpose for me wherever I go. I don't want it to be a simple goal or resolution (as the book says). I'd rather it be a word that continues in helping define me.
Your posts have been inspiring girls! Izze, thanks for "breaking the ice"....taking the lead on the first post. Thanks to the rest of our team for posting your thoughts and quotes. Each of you have inspired me. Please text or call any of your teammates to encourage them to read this book and make a post. I loved the African proverb towards the end of this book. "If you want to go fast, go alone; but if you want to go FAR, go TOGETHER." That's so true of great teams, isn't it?
Have a great week girls and I hope to hear from more of our team...
Win The Day!
Pancho
What a great day! I just finished One Word: that will change your life. First, I want to give thanks to my wife for encouraging me to read this book. It was given to me by one of my best friends whom I've had the privilege of growing up with. Thanks Rob Owen for always thinking of me! Additionally, shortly after I received this book, Kati and I sat down to talk about being your assistant volleyball coach at Whitworth University, which has been a gift of grace. I feel very privileged to be a part of our team. Lastly, I need to thank my wife for spurring me on to read this. She actually read the book right after Rob gave it to me and found her word....Initiative. I've been inspired to see her live out that word this past year. She has completed a 1.7 mile swim, two sprint triathlons, countless training sessions to get ready for those competitions, as well as conquered many other small feats within her job, our home, and with no warning this past year....her health by taking INITIATIVE. How come it took me a year!?
That's a great question! Nonetheless, I'm elated we're sharing this book as a team. I've thought of many words during this reading, such as prayer, discipline, intimacy, encouragement and balance. I want to continue to pray on my One Word, and work on carrying out the action plan that's in the end of the book. Like some of you, I will post my One Word once I've got a clear picture of what it is. I want to pray and search my heart for my word so it has significance and purpose for me wherever I go. I don't want it to be a simple goal or resolution (as the book says). I'd rather it be a word that continues in helping define me.
Your posts have been inspiring girls! Izze, thanks for "breaking the ice"....taking the lead on the first post. Thanks to the rest of our team for posting your thoughts and quotes. Each of you have inspired me. Please text or call any of your teammates to encourage them to read this book and make a post. I loved the African proverb towards the end of this book. "If you want to go fast, go alone; but if you want to go FAR, go TOGETHER." That's so true of great teams, isn't it?
Have a great week girls and I hope to hear from more of our team...
Win The Day!
Pancho
Friday, June 20, 2014
CrossFit Friday Challenge #5 - Countdown WOD #3
Happy Friday Team!
First, Kati and I met this past week, and one of the topics we discussed was how is everybody feeling?
So...we'd like to know! Are you feeling stronger, quicker and fitter? OR...are you feeling the opposite of those things? Either way, please make a post regarding how the workouts are going. I think everyone on the team would like to hear from each other on this....I know Kati and I would!
Second, next Friday there will be NO CrossFit workout for you. That's right! Day off, except for your normal week 6 workout. However, I do have a challenge for you. I would like you to read a book called One Word by Dan Britton, Jimmy Page and Jon Gordon. Before any of you say, "He wants us to read? An assignment!?"...if you haven't already said something in that context, please know that the book will take you an hour or less to read. It is short and to the point, but I think inspirational. You can download it on ibooks, google books, kindle or go old school (yes girls like Pancho!) and get a book to hold in your hand. You don't have to wait until Friday to read it. You can do it anytime over the next week. Please make a post by Friday or next weekend though regarding One Word. My hope is that you will find this book applicable for today, next school year and for life!
Now, onto today's CrossFit workout, which is WOD #3 in your summer workout packet. It's more of a quick hitter. It is a countdown WOD that is made up of burpees, push-ups and sit-ups. However, I'm going to change it to burpees, push-ups and double-unders! I know many of you want to get better at double unders...so here you go:
WOD #3 (substituting sit-ups for double-unders):
This is a countdown workout with reps of 10-9-8-7-6-5-4-3-2-1 with the exercises burpees, push-ups and double-unders.
Example: Your first round would be 10 repetitions of each of the exercises; burpees, then push-ups, then double-unders. You would continue doing the countdown with 9 reps of each exercise for your second round, then 8 reps of each exercise for your third round and so on until you've reached your last round of 1 rep for each exercise and ten rounds. I hope you get the idea. You should have completed 55 repetitions of each exercise once you are finished with the entire workout. Post your time to comments.
What a great day girls...sunny and warm here! I hope your neck of the woods, wherever you are, is much the same way, and that you have some plans to look forward to this weekend.
Win The Day!
Coach Pancho
First, Kati and I met this past week, and one of the topics we discussed was how is everybody feeling?
So...we'd like to know! Are you feeling stronger, quicker and fitter? OR...are you feeling the opposite of those things? Either way, please make a post regarding how the workouts are going. I think everyone on the team would like to hear from each other on this....I know Kati and I would!
Second, next Friday there will be NO CrossFit workout for you. That's right! Day off, except for your normal week 6 workout. However, I do have a challenge for you. I would like you to read a book called One Word by Dan Britton, Jimmy Page and Jon Gordon. Before any of you say, "He wants us to read? An assignment!?"...if you haven't already said something in that context, please know that the book will take you an hour or less to read. It is short and to the point, but I think inspirational. You can download it on ibooks, google books, kindle or go old school (yes girls like Pancho!) and get a book to hold in your hand. You don't have to wait until Friday to read it. You can do it anytime over the next week. Please make a post by Friday or next weekend though regarding One Word. My hope is that you will find this book applicable for today, next school year and for life!
Now, onto today's CrossFit workout, which is WOD #3 in your summer workout packet. It's more of a quick hitter. It is a countdown WOD that is made up of burpees, push-ups and sit-ups. However, I'm going to change it to burpees, push-ups and double-unders! I know many of you want to get better at double unders...so here you go:
WOD #3 (substituting sit-ups for double-unders):
This is a countdown workout with reps of 10-9-8-7-6-5-4-3-2-1 with the exercises burpees, push-ups and double-unders.
Example: Your first round would be 10 repetitions of each of the exercises; burpees, then push-ups, then double-unders. You would continue doing the countdown with 9 reps of each exercise for your second round, then 8 reps of each exercise for your third round and so on until you've reached your last round of 1 rep for each exercise and ten rounds. I hope you get the idea. You should have completed 55 repetitions of each exercise once you are finished with the entire workout. Post your time to comments.
What a great day girls...sunny and warm here! I hope your neck of the woods, wherever you are, is much the same way, and that you have some plans to look forward to this weekend.
Win The Day!
Coach Pancho
Thursday, June 12, 2014
Friday WOD Challenge #4 - The Lumberjack 20 (Modified)
Hello Pirate Volleyball Team,
This week's WOD is called The Lumberjack 20:
Run 400 meters/20 push-ups
Run 400 meters/20 elevated push-ups (feet on bench, chair or box)
Run 400 meters/20 sit-ups
Run 400 meters/20 walking lunges (each step counts as one, so 10 each leg)
Run 400 meters/20 burpees
Run 400 meters/20 scissor jumps using alternating leg action
Run 400 meters/20 double-unders
This is a great strength and endurance workout! It is done for time. I'll keep the post short this week; however, I want to challenge everyone who posts this weekend to put your favorite, or one of your favorite quotes on this week's post. I've listed a couple of Muhammad Ali quotes in the past. I loved watching him because he backed up everything he said, and I truly believe, worked hard to earn his great accomplishments. Either way, I love the Impossible Is Nothing quote...here it is:
Have A Great Workout!
Coach Pancho
This week's WOD is called The Lumberjack 20:
Run 400 meters/20 push-ups
Run 400 meters/20 elevated push-ups (feet on bench, chair or box)
Run 400 meters/20 sit-ups
Run 400 meters/20 walking lunges (each step counts as one, so 10 each leg)
Run 400 meters/20 burpees
Run 400 meters/20 scissor jumps using alternating leg action
Run 400 meters/20 double-unders
This is a great strength and endurance workout! It is done for time. I'll keep the post short this week; however, I want to challenge everyone who posts this weekend to put your favorite, or one of your favorite quotes on this week's post. I've listed a couple of Muhammad Ali quotes in the past. I loved watching him because he backed up everything he said, and I truly believe, worked hard to earn his great accomplishments. Either way, I love the Impossible Is Nothing quote...here it is:
Have A Great Workout!
Coach Pancho
Friday, June 6, 2014
"Kelly" - Friday CrossFit Challenge WOD
Good Morning and Happy Friday!
For those of your returners, you may remember "Kelly" from last summer. This, for me, was one of the toughest WODs we did; however, I felt so accomplished when I completed this WOD. You will need a 15 pound medicine ball and a 24" box for this one, as well as some running room. If you don't have a 15 pound medicine ball, you can use any poundage of one, or do push presses with dumbbells, or air squats with a jump at the end. You will need the medicine ball to do wall ball shots. If you do not have a 24" box on hand, just use a bench or something comparable to jump on. Finally, here is the workout!
"Kelly"
Four Rounds:
Run 400 meters
30 box jumps 24" box
30 wall ball shots 15 pound medicine ball
Maybe it's just you working out alone today or with a friend. Either way, each of you are strengthening yourselves to become better people and players. I look forward to seeing all of your times posted. I'm not so interested in seeing who got the best time, but rather, I'm inspired by you girls simply because you took time out of your day to challenge and push yourselves through your workouts. And...you're really not alone because you have a group of teammates challenging themselves as well.
Proverbs 24:10
If you faint in the day of adversity, your strength is small (ESV).
I know we have a TOUGH team, that pushes themselves through adversity, TOGETHER. We're going to get better today! I'm looking forward to being right alongside you all today in doing and completing this workout!
Win The Day!
Coach Pancho
For those of your returners, you may remember "Kelly" from last summer. This, for me, was one of the toughest WODs we did; however, I felt so accomplished when I completed this WOD. You will need a 15 pound medicine ball and a 24" box for this one, as well as some running room. If you don't have a 15 pound medicine ball, you can use any poundage of one, or do push presses with dumbbells, or air squats with a jump at the end. You will need the medicine ball to do wall ball shots. If you do not have a 24" box on hand, just use a bench or something comparable to jump on. Finally, here is the workout!
"Kelly"
Four Rounds:
Run 400 meters
30 box jumps 24" box
30 wall ball shots 15 pound medicine ball
Maybe it's just you working out alone today or with a friend. Either way, each of you are strengthening yourselves to become better people and players. I look forward to seeing all of your times posted. I'm not so interested in seeing who got the best time, but rather, I'm inspired by you girls simply because you took time out of your day to challenge and push yourselves through your workouts. And...you're really not alone because you have a group of teammates challenging themselves as well.
Proverbs 24:10
If you faint in the day of adversity, your strength is small (ESV).
I know we have a TOUGH team, that pushes themselves through adversity, TOGETHER. We're going to get better today! I'm looking forward to being right alongside you all today in doing and completing this workout!
Win The Day!
Coach Pancho
Friday, May 30, 2014
CrossFit Friday Challenge WOD!
Happy Friday Girls!
I hope everyone is settling into summer break, and has gotten to spend some time with friends and family. I've had a few calls about our workouts (strength/conditioning), and want to continue to encourage all of you to call myself or coach Bodecker as questions arise.
OK...this week's CrossFit Friday Challenge is WOD #2: 5 push-ups, 10 sit-ups and 15 squats (these are air squats, no weight, go parallel). Remember, sit-ups are full sit-ups, not crunches. Do as many rounds as you can in 10 minutes.
Example: 5 push-ups, 10 sit-ups and 15 squats = 1 round.
I know each of you are working hard! You're representing Whitworth Volleyball through everyone of your workouts. Kati and I are so proud of all the work and preparation each of you are putting in. Keep up the fight girls!
Have an awesome weekend!
Pancho
I hope everyone is settling into summer break, and has gotten to spend some time with friends and family. I've had a few calls about our workouts (strength/conditioning), and want to continue to encourage all of you to call myself or coach Bodecker as questions arise.
OK...this week's CrossFit Friday Challenge is WOD #2: 5 push-ups, 10 sit-ups and 15 squats (these are air squats, no weight, go parallel). Remember, sit-ups are full sit-ups, not crunches. Do as many rounds as you can in 10 minutes.
Example: 5 push-ups, 10 sit-ups and 15 squats = 1 round.
I know each of you are working hard! You're representing Whitworth Volleyball through everyone of your workouts. Kati and I are so proud of all the work and preparation each of you are putting in. Keep up the fight girls!
Have an awesome weekend!
Pancho
Friday, May 23, 2014
First CrossFit Friday Challenge!
Happy Friday Girls!
I hope the week has treated you well, and that you all are off to a good start with our summer training program. Remember, your dedication will pay dividends for you and our team during the 2015 season. Our team has gained a great deal of "toughness" during the past year together, and I'm certain summer will be no exception. You're all in this together...never think you're doing it alone. Somewhere this summer you have a teammate training and thinking about you!
RUN YOUR RACE TO WIN!
Corinthians 1:24 - Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win.
Every day, when you put in the effort to train in any way (spiritually or physically), you get stronger.
CrossFit Friday Challenge for May 23, 2014:
"Annie" - 50, 40, 30, 20, 10 double-unders and sit-ups
You do 50 double-unders with a jump rope and then 50 sit-ups
Then, you do 40 double-unders and 40 sit-ups
They, you do 30 double-unders and 30 sit-ups
Finally, finishing with reps of 20 and 10 in the same progression
Remember to record your time here, and you will be able to see your teammates' times. We will do this one again later in the summer, and you will be able to see improvements you've made, as well as those your teammates have made.
I hope you all had a great week! FINISH STRONG!
Win The Day!
Coach Pancho
I hope the week has treated you well, and that you all are off to a good start with our summer training program. Remember, your dedication will pay dividends for you and our team during the 2015 season. Our team has gained a great deal of "toughness" during the past year together, and I'm certain summer will be no exception. You're all in this together...never think you're doing it alone. Somewhere this summer you have a teammate training and thinking about you!
RUN YOUR RACE TO WIN!
Corinthians 1:24 - Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win.
Every day, when you put in the effort to train in any way (spiritually or physically), you get stronger.
CrossFit Friday Challenge for May 23, 2014:
"Annie" - 50, 40, 30, 20, 10 double-unders and sit-ups
You do 50 double-unders with a jump rope and then 50 sit-ups
Then, you do 40 double-unders and 40 sit-ups
They, you do 30 double-unders and 30 sit-ups
Finally, finishing with reps of 20 and 10 in the same progression
Remember to record your time here, and you will be able to see your teammates' times. We will do this one again later in the summer, and you will be able to see improvements you've made, as well as those your teammates have made.
I hope you all had a great week! FINISH STRONG!
Win The Day!
Coach Pancho
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