Tuesday July 6, 2010

CF 864 - WOD
5:15a.m./ *9:00a.m./ 4:15p.m./*5:15p.m./6:15p.m.
(* indicates childcare available)

Great job to everyone that pushed through "Luce" on Monday! It was a brutal workout and for many of you it was the longest and most challenging CrossFit workout that you have ever completed. I am proud that so many of you came out with such a desire to take on this challenge knowing that it was not going to be an easy one. You are what CrossFit 864 is all about!

" The pain you feel today will be the strength you feel tomorrow."

"Annie"

For time
50-40-30-20-10 reps of:
Double-unders
Sit-ups

Jump rope x 2 if you cannot do DU (double-unders)

For those of you that love a challenge (yea, that's all of you ...right?) If your legs have anything left in them after Monday - do a one mile run for time. You will be surprised how much better your sore legs will feel after a short run.

This is a good chance to do some skill work.

Stretch / Hydrate / Refuel

“In that day you will say: "Give thanks to the LORD, call on his name; make known among the nations what he has done, and proclaim that his name is exalted.”
- Isaiah 12:4

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

"You have never lived until you have almost died and for those who fight for it, life has a flavor the protected will never know."
-Quote on a plaque outside of Company "A" (C-Team Special Forces) headquarters in Bien Hoa, South Vietnam.

Thanks for all that you do.
BE STRONG!
Janice and Jay