Monday March 29,2010

CF 864 - WOD
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

If you arrive at the gym prior to the time the warm-up starts (15 after) go ahead and start warming up, stretching, grab a piece of pvc or a jump rope. We do not want anyone to jump into a workout without adequately warming up - this is a good way to get injured.

This weeks warm-up
Range of motion as a group then complete the following:

400 meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes

"WOD" For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
K2E
Box Jumps (24/20)
GHD Sit-ups or Abmat Sit-ups

3-2-1 Go!

Hydrate/Stretch/Skill Work/Refuel (post workout protein & carbs)

Peace I leave with you; my peace I give you. I do not give to you
as the world gives. Do not let your hearts be troubled and do not
be afraid.
-John 15:27

“Do not listen to those who weep and complain, for their disease is contagious.”
– Og Mandino

“Any fool can criticize, condemn, and complain – and most fools do.”
– Dale Carnegie

Are you going to spend more time this week complaining or being thankful for all of the things that are good in your life?
What are you doing to change the things that you are unhappy about?

Looking forward to a great week of CrossFitting with you!

The CrossFit 864 Community - it's about a lot more than just a workout.

BE STRONG!
Janice and Jay