Thursday July 1, 2010

CrossFit 864 WOD
5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(*Childcare at this time)

10 Rounds for time of:

10 Ring Rows

10 Dips

10 Sit-ups

10 Squats

Hydrate / Stretch / Refuel

Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you. - Philippians 4:8-9

“Triumphs without difficulties are empty. Indeed, it is difficulties that make the triumph. It is no feat to travel the smooth road.”

Post your time on CrossFit 864 Facebook

Thanks again to everyone to hangs around after the workout and helps break down bars, put up weights, boxes, etc. ....You are appreciated!

BE STRONG!

Janice and Janice

Wednesday June 30, 2010

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

Reminder - you can't hydrate if you only consume water during your workout. It is important that you drink water throughout the day and continue to drink it during and after your wod. This is for your health and safety!

Group warm-up / Range of motion drills

7 minutes of: TGU (use the heaviest Kbell that you can handle)

5 Rounds of:
200 meter run
15 Dbell floor press
Bear crawl (length of gym - once each round)

Hydrate - continue to consume water after workout
Stretch - yes, you need it! especially if you have flexibility/range of motion issues. If you race out of the gym as soon as you hit that last rep/round you are guaranteed to be stiff and extra sore in the morning. Complaining about being sore wont help.
Refuel (eat) - This is probably the most important meal for athletes that engage in very intense workouts - CrossFit! You need to feed your body/muscles so that you can repair and be ready for the next tough day.

“The LORD will fulfill his purpose for me; your love, O LORD, endures forever— do not abandon the works of your hands.”
- Psalm 138:8

"You only ever grow as a human being if you're outside your comfort zone."
- Percy Cerutty

Post your results on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

Tuesday June 29, 2010

CrossFit 864 - WOD
5:15a.m. / *9:00a.m. / 4:15p.m. / *5:15p.m. / 6:15p.m.
(*Childcare at this time)

2 Rounds of:
15 Deadlift (225/155) + two rounds of Cindy
15 Box Jumps (24/20) + two rounds of Cindy

Hydrate / Stretch / Skill Work / Refuel (eat)

“The Lord is not slow in keeping his promise, as some understand slowness. He is patient with you, not wanting anyone to perish, but everyone to come to repentance.”- 2 Peter 3:9

“Goals are not only absolutely necessary to motivate us. They are essential to really keep us alive.” -Robert H. Schuller

Where are your priorities today? What is important to you? Do you have any goals? Hopefully your overall health and fitness are ranked in there somewhere but not at the top of the list - as we have many important things in our life that need a little more of our attention.

HARD.FAST.BRUTAL
CrossFit

Failure is not an option.
BE STRONG!
Janice and Jay

Monday June 28, 2010

CrossFit 864 WOD - *9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
* Childcare at designated time.

Please remember the importance of proper hydration during workouts on these extremely hot days. Drink plenty of water prior to coming to the gym as well as during and after the workout.

Post your Fran time on CrossFit 864 Facebook

Group Warm-up / Range of motion

"Fran"

21-15-9 reps:

Thrusters (95/55)
Pull-ups

Hydrate / Stretch / Skill Work / Refuel

What's your best "Fran" time? Push yourself to get a PR today.

“For whoever wants to save his life will lose it, but whoever loses his life for me will find it.”
- Matthew 16:25

“We would accomplish many more things if we did not think of them as impossible.”
-C. Malesherbes

CrossFit 864 Kids Camp starts today and we are looking forward to a great time this week!

Thanks for all that you do!

Being weak is a choice - BE STRONG!
Janice and Jay

Sunday June 27, 2010

CF 864 -Rest Day

“Do not seek revenge or bear a grudge against one of your people, but love your neighbor as yourself. I am the LORD.”
Leviticus 19:18


"Spirit ... has fifty times the strength and staying power of brawn and muscle."
Unknown

Reminder Kids Camp starts Monday @ 10a.m. It is going to be a blast if you have someone that still wants to sign up please call Gunny @ 923-0554. $50 per child.

Jay Montgomery is turing 40. We will have "Death by Forty" workout on July 10, 2010 @ 5:30pm. $20 for the workout, $5 for the bbq. All proceeds are going to the "Open Door". To sign
up email me at crossfit864@aol.com or call me @ 864.923.0554. Invite someone.

Be Strong!
Jay and Janice

Saturday June 26, 2010

CF 864 - 8:30a.m.

WOD"FGB" 864 Style (w/o rower)

The CrossFit workout is ‘Fight Gone Bad.’
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.

The stations are:
Wall-ball - 20 lb. ball 10 ft target (Reps)
Sumo deadlift high-pull 75 lbs Reps)
Box jump - 20 inch (Reps)
Push-press - 75 lbs (Reps)
Burpees - subbed for row

Scaled weights on whiteboard.

This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.”
Joshua 1:9


"If you don't have confidence, you'll always find a way not to win."
- Carl Lewis

Reminder Kids Camp starts Monday from 10:00a.m. - 12:00p.m.

BE STRONG!
Jay and Janice

Friday June 25, 2010

CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.

3 Rounds:
20 ground to shoulders (95/65)
20 knees to elbows
20 push-ups
200 meter run

“But the Lord is faithful, and he will strengthen and protect you from the evil one.”
- 2 Thessalonians 3:3

“If you’re bored with life — you don’t get up every morning with a burning desire to do things — you don’t have enough goals.”
-Lou Holtz

BE STRONG!
Janice and Jay

Thursday June 24, 2010

CrossFit 864 WOD
5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.

(*childcare available at this time)

Watch the attached videos before the workout.

Group Warm up / Range of Motion

5 Rounds for time:
50 Meter overhead walking lunge (45/25 plate)
21 Wall Ball Shots

http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.wmv


http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv


Hydrate / Stretch / Refuel

“but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
- Isaiah 40:31

“Little minds are tamed and subdued by misfortune; but great minds rise above it.”
-Washington Irving

Drink plenty of water before and during your workout. Train Smart!

Failure is NOT an option.
BE STRONG!
Janice and Jay

Wednesday June 23, 2010

CrossFit 864 - WOD 5:15a.m. / 9:00a.m.

In an effort to maintain structure we ask that everyone start their workout at the scheduled times. This will allow for a proper group warm up and it will also help make sure that you are not grabbing the equipment of someone that is in the middle of their workout. This will also allow everyone to be on the same clock and each workout will be finished before the next one gets started. THANKS for your help with this! We appreciate everything that you guys do. Now lets get some work done! Here it is.....

AMRAP in 20 minutes:

5 SDHP (95/65)
10 C2B Pull-ups (chest to bar)
20 Double unders

“The LORD will keep you from all harm— he will watch over your life; the LORD will watch over your coming and going both now and forevermore.”
- Psalm 121:7-8

“People rarely succeed unless they have fun in what they are doing.”
-Dale Carnegie

"An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, 'spun-down.'
-Greg Glassman, Founder CrossFit

Post your rounds on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

Tuesday June 22, 2010

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

Warm-up / Range of Motion

9 Rounds of:

5 Burpee/Box Jumps
5 Swings - each side (Kbell or Dbell)

finish with 100 Abmat Sit-ups

Hydrate / Stretch / Refuel

“He who dwells in the shelter of the Most High will rest in the shadow of the Almighty.”
- Psalm 91:1

“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.”
-Alexander Graham Bell

"Poor form in the gym is caused by insufficient yelling".
-Mark Rippetoe, Strength Coach

Post your time on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

Monday June 21, 2010

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

OHS Video - Great training tips for Mondays workout.

Monday June 21 2010

CrossFit 864 - WOD
9:00 am / 4:15 pm / 5:15 pm / 6:15 pm

"Nancy"

5 Rounds for time:

400 Meter Run
Overhead Squat - 95 lbs. x 15

For what will it profit a man if he gains the whole world, and loses his own soul?
-Mark 8:36

“Real love is when you become selfless and you are more concerned about your mate's or children's egos than your own. You're now a giver instead of a taker."
-Sylvester Stallone

CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers.
-Mark Rippetoe, Strength Coach

Post your time on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

Sunday June 20, 2010

CrossFit 864 - REST DAY

"Happy Fathers Day"

As a father has compassion on his children, so the LORD has compassion on those who fear him.
But from everlasting to everlasting the LORD's love is with those who fear him, and his righteousness with their children's children-with those who keep his covenant and remember to obey his precepts
-Psalm 103:13,17-18

The father of a righteous man has great joy; he who has a wise son delights in him.
-Proverbs 23:24

When I was a boy of fourteen, my father was so ignorant I could hardly stand to have the old man around. But when I got to be twenty-one, I was astonished at how much he had learned in seven years.
-Mark Twain, "Old Times on the Mississippi" Atlantic Monthly, 1874

He didn't tell me how to live; he lived, and let me watch him do it.
-Clarence Budington Kelland

I hope that you are having a great weekend and that you get rested up for a new week of challenging workouts. Thanks for all you do!

BE STRONG!
Janice and Jay

Saturday June 19, 2010

CrossFit 864 - WOD at 8:30a.m.

Great job to all of you came came out and pushed through the "Charleston 9" Hero Workout on Friday! It was a tough WOD and you pushed through it with a lot of honor and respect for the ones that gave their own life while serving others.

“Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”

- Ephesians 6:4

“The Difficult is that which can be done immediately; the Impossible that which takes a little longer.”

-George Santayana

Post your time on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

Friday June 18, 2010

CrossFit 864 WOD - 4:15p.m./5:15p/6:15p.m.

Hydrate! Drink a lot of water today.

"Charleston 9"

9 Rounds for time:
9 Rope Pull-ups
6 Hand Stand Push Ups
9 30" Box Jumps
6 Toes to Bar
3 275 pound Deadlifts

June 18th 2007 a fire in Charleston SC claimed the lives of 9 firefighters after a flashover and structural collapse. From the time of the initial call to the collapse was 37 minutes. In the fire service around the world they became known as -

"The Charleston 9"

Captain Louis Mulkey
Captain Mike Benke
Firefighter Melven Champaign
Captain Billy Hutchinson
Engineer Brad Baity
Firefighter Earl Drayton
Engineer Mark Kelsey
Engineer Michael French
Firefighter Brandon Thompson

Hydrate / Stretch / Refuel

“Sing to God, sing praise to his name, extol him who rides on the clouds — his name is the LORD— and rejoice before him. A father to the fatherless, a defender of widows, is God in his holy dwelling. - Psalm 68:4-5

“You must have long term goals to keep you from being frustrated by short term failures.”
-Charles C. Noble

BE STRONG! Janice and Jay

Thursday June 17, 2010

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

8oo Meter Run
40 Box Jumps
40 Burpees
400 Meter Run
30 Box Jumps
30 Burpees
200 Meter Run
20 Box Jumps
20 Burpees
100 Meter Run
10 Box Jumps
10 Burpees

Hydrate / Stretch / Refuel

Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, he should ask God, who gives generously to all without finding fault, and it will be given to him. But when he asks, he must believe and not doubt, because he who doubts is like a wave of the sea, blown and tossed by the wind. That man should not think he will receive anything from the Lord; he is a double-minded man, unstable in all he does.
-James 1:2-8

“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” -William E. Channing

Friendly reminder to hydrate - Just in case you haven't noticed...it gets a little warm (well OK it gets HOT) during the WOD so make sure that you bring your water bottle and drink plenty throughout the workout. It takes a lot of motivation and determination to push as hard as all of you do during these workouts and that's what separates you from everyone that does the same routine over and over and gets little or no results. Keep pushing the results are worth the effort.
Big thanks to those of you that finish the wod and really encourage the ones that are still going to push hard. This is what CrossFit is all about....you doing your best and motivating others around you to do their best!

3-2-1-Go Failure is NOT an option!

BE STRONG!
Janice and Jay

Wednesday June 16, 2010

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

Thrusters
5-5-5-3-3-1

Metcon:

5 rounds for time:

7 thrusters (50% of your max 1 rep thruster)
7 SDHP (use same bar and weight for both exercises)

Rx'D = FORM - Full Range of Motion
Check your depth at bottom of thruster and full lockout at the top of thruster.
Anything less is scaled.

“‘I can’t do it’ never yet accomplished anything; ‘I will try’ has performed wonders.”
-George P. Burnham

As Jesus started on his way, a man ran up to him and fell on his knees before him. "Good teacher," he asked, "what must I do to inherit eternal life?" "Why do you call me good?" Jesus answered. "No one is good—except God alone. You know the commandments: 'Do not murder, do not commit adultery, do not steal, do not give false testimony, do not defraud, honor your father and mother. "Teacher," he declared, "all these I have kept since I was a boy." Jesus looked at him and loved him. "One thing you lack," he said. "Go, sell everything you have and give to the poor, and you will have treasure in heaven. Then come, follow me." At this the man's face fell. He went away sad, because he had great wealth. Jesus looked around and said to his disciples, "How hard it is for the rich to enter the kingdom of God!"
-Matthew 10:17-23

Hope that you week is going well.
BE STRONG!
Janice and Jay

Tuesday June 15, 2010

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

7 Rounds for time:

100 meter sprint
8 kettlebell swings
16 push-ups

FORM/FROM (full range of motion)
Remember the importance of your form and getting full range of motion on every exercise.
Push yourself as hard as you can go BUT do not sacrifice form or range of motion just to get a faster WOD time than the person beside you. If you are capable of performing the exercise in the proper way and choose to not to because it is more difficult then you should consider yourself doing a scaled version of the workout. We are always concerned about your safety and the fact that you get as much as possible out of the exercise ...that is why we spend so much time emphasizing the importance of this issue.

Sprint: to run or go at top speed especially for a short distance
Merriam-Webster Dictionary

3-2-1-Go HARD!

Sitting down, Jesus called the Twelve and said, "If anyone wants to be first, he must be the very last, and the servant of all."
-Mark 9:35

“But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ,”
- Philippians 3:20

“The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed up in these two – common sense and perseverance.”
-Owen Feltham

Post your times on CrossFit864 Facebook

Hope that your week is off to a great start
BE STRONG!
Janice and Jay

Monday June 14, 2010

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

-100 Meter Walking Lunge
5 Rounds of:
10 Goblet Squats
20 Weighted Sit-ups
-100 Meter Walking Lunge

Hydrate / Stretch / Refuel (eat)

“If you then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give the Holy Spirit to those who ask him!”
- Luke 11:13

"Salt is good, but if it loses its saltiness, how can you make it salty again? Have salt in yourselves, and be at peace with each other."
-Mark 9:50

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.”
-Mike Gafka

BE STRONG!
Janice and Jay

Saturday June 12, 2010

CF 864 - WOD 8:30a.m. at gym

Saturday morning - June 12 at 8:30a.m. 5k 4 Kenya
For any of you that are interested in a 5k run for a great cause that will help raise money for the commumity of Karima, Kenya - the run will be at the Clinton High School Cross-course. The race
starts at 8:30a.m. at the track. Please support this run if you can.
Fee is $15.00 with no shirt and $20.00 with a shirt.

We will have our normal Saturday morning workout at CrossFit864.

“Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth.”
- Psalm 46:10

“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.”
-Norman Vincent Peale

BE STRONG!
Janice and Jay

Friday June 11, 2010

CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.


For Time:

100 Jumping Air Squats
200 Meter Farmers Walk
100 Mountain Climbers
200 Meter Sprint
100 Flutter Kicks
200 Meter Farmers Walk
100 Push-ups
200 Meter Sprint
100 Sit-ups

3-2-1-Go!

“Bear with each other and forgive whatever grievances you may have against one another. Forgive as the Lord forgave you.”
- Colossians 3:13

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.”
-Dale Carnegie

“Without goals, and plans to reach them, you are like a ship that has set sail with no destination.”
-Fitzhugh Dodson

There were a lot of new PR's set on this last strength cycle...Saw a lot of determination to reach goals - to crush weak areas and set new goals! It is very motivating to watch you getting stronger and faster!

It has been a great week so far and we are looking forward to an awesome WOD to get the weekend started.

Remember - It never gets easy and you wouldn't want it to.

BE STRONG!
Failure is NOT an option.
Janice and Jay

Thursday June 10, 2010

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

21-15-9 reps of:
Thrusters (95/65)
Burpees

then - Run 1 mile / push the run time for a PR - Hard & Fast!

Challenge - wear your weighted vest for entire workout.

Hydrate / Stretch / Refuel

On these hot days remember the importance of drinking plenty of H2O throughout the day so that you will be hydrated when you get to the gym to hammer out the WOD!

"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”
- Matthew 7:13-14

It is for us to pray not for tasks equal to our powers,but for powers equal to our tasks,to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal.
-Helen Keller

BE STRONG!
Janice and Jay

Wednesday June 9, 2010

CrossFit 864 - WOD 5:15a.m. / 9:00a.m.

400 meter overhead plate carry (45/25)


then -

"The Gorilla"
AMRAP in 15 minutes
5 SDHP 115/75lbs
10 Wall Balls 20/14lbs
15 Sit Ups

“The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to go on the heights.
-Habakkuk 3:19

Our strength grows out of our weaknesses.
-Ralph Waldo Emerson

Post your rounds on CrossFit 864 Facebook.

Hope that you are having a great week so far.
BE STRONG!
Janice and Jay

Tuesday June 8, 2010

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

AMRAP in 20 minutes:

"Nickel and Dime"

5 Box Jumps - 24/20
10 KBS (Kettlebell Swings) - 53/35

“Before the mountains were born or you brought forth the earth and the world, from everlasting to everlasting you are God. For a thousand years in your sight are like a day that has just gone by, or like a watch in the night.”
- Psalm 90:2,4

"If you only do what you know you can do, you never do very much."
- Tom Krause

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
- Coach Glassman, Founder CrossFit

Congrats to all of you that PR'd on your Deadlifts Monday! It is very motivating to see you working so hard to reach your goals and a lot of times go beyond what you think you can do. Keep pushing.

BE STRONG!
Janice and Jay

Monday June 7, 2010

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

"Michael"

3 Rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

“so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the saints, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.”
- Ephesians 3:17-19

“Failure will never overtake me if my determination to succeed is strong enough.”
-Og Mandino

Post your time on CrossFit864 Facebook

Hope that everyone had a great weekend.
BE STRONG!
Janice and Jay

Saturday June 5, 2010

CrossFit 864 WOD - 8:30a.m.

“Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted as head over all.”
- 1 Chronicles 29:11

"Nobody ever drowned in sweat."
- USMC saying

BE STRONG!
Janice and Jay

Friday June 4, 2010

CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.

A BIG "Thank You" to those of you that always hang around and help clean up (breaking down all of the bars, putting up kettlebells, boxes and squaring away all of the other equipment) after the workout! This is a huge help and it's greatly appreciated. Thanks!

"Tabata"

-Bottom to Botom Squats - rest in the bottom position
-Dbell or Kbell Push Press
-Mountain Climbers
-Flutter Kicks (penalty - 10 burpees each time your feet touches the ground during the 20 seconds of flutter kicks) add them up and do all burpees at the end of the workout.

All exercises straight through - not alternating.

Abdominal Strength - Your choice - on your own.
Here are a few ideas: Abmat Sit-ups / L-Sits - Holds / Planks / Knees to Elbows

Stretch / Hydrate / Refuel.

http://www.youtube.com/watch?v=ku-eOGXScOQ

“A gentle answer turns away wrath, but a harsh word stirs up anger.”
- Proverbs 15:1

"Let up for a second and that is where you will finish"
-unknown

BE STRONG!
Janice and Jay

Thursday June 3, 2010

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

As many KB TGU's as possible in 8 minutes

then:

21-15-9
Box Jumps
Kettlebell Swings

“so Christ was sacrificed once to take away the sins of many people; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.”
- Hebrews 9:28

The difference between the impossible and the possible lies in a person's determination.
- Tommy Lasorda

Have a great day
BE STRONG!
Janice and Jay

Wednesday June 2, 2010

CrossFit 864 - WOD 5:15a.m. / 9:00a.m.

AMRAP in 20 minutes:

5 Curtis P's (65/95)
10 Push-ups
100 meter sprint

1 Curtis P = From the floor - 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack position), Right Leg Lunge, Push Press - locked out overhead and return to rack position.

Gotta love old Curtis! or Hate him.....

“I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. And I heard a loud voice from the throne saying, "Now the dwelling of God is with men, and he will live with them. They will be his people, and God himself will be with them and be their God. He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away.”
- Revelation 21: 2-4

"Only the weak attempts to accomplish what he knows he can already achieve."
- Stella Juarez

"Failure will not overcome me so long as my will to succeed is stronger"
- Micheal S. Kirby

Take a moment today to encourage someone. And for all of you that like to be challenged (yea, I know...that's all of you!) go even further and encourage someone that you don't even know or at least share a positive word. You never know what the person next to you is dealing with and a little encouragement goes a long way. Proud to be part of the CF864 family!

Hope that your week is going well so far.
BE STRONG!
Janice and Jay