Tuesday, August 25 2009

CrossFit 864 WOD

Today's schedule: 5:15a.m. 8:00 (scheduled assessments only - w/ Jay Long) 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m.

We have window decals and Headsweats caps and visors with the CrossFit 864 logo. Check with Jay or Janice at he gym.

Dynamic range of motion warmup and pvc drills

"Cindy"

AMRAP in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

God is our refuge and strength.
Psalm 46:1

Train like a pitbull on Starbucks!- Steve Auxier

Great effort on the shoulder press and push press workout today! We will really benefit in our workouts as a result of the heavy strength days. These workouts will reveal strengths and weaknesses in different areas. When we find weak areas we will focus on them and overcome the weakness. If you have been CrossFitting for any amount of time you have realized that mental toughness is a big part our training. How many of you would have shown up on the first week of your CrossFit training if you saw a workout such as Murh posted? Probably very few of you...but now you look at the WOD and say "yep, it's going to be a tough one but I'm going to show up and finish it even it it takes all day and almost kills me! Thats building that type of determination and drive that other fitness does not build. It is so amazing every workout to watch all of you as you cheer each other on and get excited about each others accomplishments. Check out the PR board it is really filling up fast. If you have reached a goal please feel free to list it on the board. We take pride in your accomplishments!

We look forward to seeing you on Tuesday!
Janice and Jay