July 2, 2009

CrossFit 864 WOD:

Group Warmup - posted on white board

50 KBS
40 OHS
30 K2E
20 Thrusters
10 Burpees
20 Thrusters
30 K2E
40 OHS
50 KBS

less than 1 month:
50 KBS
40 OHS
30 K2E
20 Thrusters
10 Burpees

less than 1 week:
Posted on the "white board" at CF864 Box

Remember - FORM is very important! This is to keep you safe and injury free and so that you get the most results from every exercise and every workout.

3-2-1 Go!

Reminder that we will not have a WOD this Saturday July 4th. In observance of Independence Day we will do a CrossFit Hero workout "MURPH" to honor a great American Hero killed serving his country on Friday July 3, 2009 at 8:30am. We will have childcare available during the workout. Come out and push through a great workout - we will have a full Murph, and two scaled versions of Murph so that everyone can participate and we will all start at the same time. This will be the only WOD on Friday, July 3 - no afternoon group.

There is a designated space on the board for PR's and goals reached and many of you have posted you accomplishments already. Please use this space as you reach personal goals - it already looks like we are going to have to make extra space for this as many of you are working extra hard and going to the next level...That's real fitness! Remember that it is earned and you are earning yours one WOD at a time!

Please pray for Tex Glen's family his Grandfather passed away last night.

“For by the grace given me I say to every one of you: Do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the measure of faith God has given you.
Romans 12:3

The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move. John Wooden