Workout for April 23, 2009 at 5:30pm

WOD for 4-23-09

4 Rounds of the following exercises:
Sumo Dead Lift High Pulls
Thrusters
Push ups
Jump rope
1 minute of each of the above exercises for max reps equals one round (each round will last a total of 4 minutes) then rest 1 minute between each round and start the 4 exercise cycle again until 4 rounds are completed.

We have planned a group workout for Saturday, April 25 @ 10am at PC in the circle by the walking track. This will be after the 5k Heart Association Run - I know that some of you are running to support this good cause. If you are able to run I'm sure this will be a good run and a chance to show that you CrossFitters can RUN, lift, jump, or any face any other challenge that is in front of you. But save some energy for the workout, it will be a good one! I hope you all can join us. Let us know who will be there.

Also on Saturday afternoon we are going to have a promotion with WPCC Radio from 12-2pm at Wilson's Curb Market parking lot on Main Street (Listen to WPCC for special offers from Paul and Beth - Wilson's Curb Market) Please come out if you can. We will do a few exercises to show folks that stop by. This will be directly across from where CrossFit 864 (Yea!) will be located.

The Wednesday morning group today did an awesome job of pushing through 20 minutes of hard work including a couple of new exercises. Not a single one of them quit before the 20 minutes was up! Great job ladies! And what a beautiful morning to be outside enjoying the spring air and "getting fit" ....

I'm proof that great things can happen to ordinary people if they work hard and never give up. Orel Herhiser