Tuesday April 13, 2010

CrossFit 864 – WOD

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

10 Ground to Overhead (115/65)
2 Burpees
9 Ground to Overhead (115/65)
4 Burpees
8 Ground to Overhead (115/65)
6 Burpees
7 Ground to Overhead (115/65)
8 Burpees
6 Ground to Overhead (115/65)
10 Burpees
5 Ground to Overhead (115/65)
12 Burpees
4 Ground to Overhead (115/65)
14 Burpees
3 Ground to Overhead (115/65)
16 Burpees
2 Ground to Overhead (115/65)
18 Burpees
1 Ground to Overhead (115/65)
20 Burpees
3-2-1-Go!

“Then he said to them all: “If anyone would come after me, he must deny himself and take up his cross daily and follow me. For whoever wants to save his life will lose it, but whoever loses his life for me will save it.”- Luke 9:23-24


“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.”-Fred Lebow, New York City Marathon co-founder


This week at CrossFit 864:
The Saturday (April 17) CF864 WOD will be a 5k run in Laurens starting at 8:30a.m. The run is a fundraiser for the Laurens High School Band. If you plan on running please fill out a registration form at the gym. Dont forget to wear your CF864 T-shirt and show em’ how we roll!


www.t4tchallengerun.com
We have 8 teams from CrossFit 864 signed up for the “mud run” on May 1.
-Mud Truckers
-CrossFit 864
-CrossFit Mud Dawgs
-Mud Slingers
-Mud “Butties”
-Mud Beast
-Total Opposites


We are making plans for a CrossFit 864 gathering at the gym on Friday May 7 after the last workout. This will be a casual, family event to enjoy the fellowship of fellow CrossFitters. We will provide the meat for the grill and you can bring a side dish – Paleo friendly of course.

Check out the new short sleeve t-shirts at the gym. $15.00

BE STRONG!Janice and Jay