CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
5 Rounds for time:
5 SDHP (75/115)
15 Back extensions
25 Push-ups
100 Meter Sprint
Abdominal Strength:
Finish with 150 flutter kicks after workout
Hydrate / Stretch / Refuel
How many of you actually spend time stretching after the workout?
“I will bow down toward your holy temple and will praise your name for your love and your faithfulness, for you have exalted above all things your name and your word.”
- Psalm 138:2
The three great essentials to achieve anything worth while are, first, hard work; second, stick-to-itiveness; third, common sense.
-Thomas Edison
"It hurts up to a point and then it doesn't get any worse."
-Ann Trason (born August 30, 1960) is an American ultramarathon runner from Kensington, California. She has broken twenty world records during her career.
Saturday - We will have our regular 8:30a.m. workout and Jay Montgomery's birthday workout will begin at 5:30p.m. Here are a few details:
-Bring your lawn chair
-There will be no childcare provided
-BBQ $5.00 per plate
-3 levels of the workout
-Donation for the Open Door Mission requested
-You can sign up the day of the workout
-Mike Buhrmaster will play from 7:00p.m.- 9:00p.m
Are you going to waste your time today by complaining about little things or will you do something to make it better?
BE STRONG!
Janice and Jay
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