CF 864 - 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(*childcare at the designated workout)

Post your time on CrossFit 864 Facebook

AMRAP - 20 minutes
3 Man-Makers (45/25)
5 Broad Jump (M-6' / W-4')
7 Dbell Swings - each arm (same dbell # used for man-maker)
100 Meter Farmers Walk (AHAP)

"Beast Maker" Challenge WOD
Man-Maker (use 55 pounds or more each side)
Broad Jumps (holding at least a 25 pound plate)
Farmers Walk - a minimum of (2) 45 pound plates on each side of the blue carriage.
5 burpee penalty each time you have to stop and put the weight on the ground during the 100 meter farmers walk.

Man-Maker
-From standing drop into a Burpee with dbells in hand
-Do a full Push-up
-Row with each arm (keeping back as flat as possible)
-Jump your feet forward
-Clean the dumbbells
-Press or Jerk them overhead to full extension, then drop the DBs back to arm's length and repeat

They will fight against you but will not overcome you, for I am with you and will rescue you," declares the LORD.
-Jeremiah 1:19

"Friendship is born at that moment when one person says to another: "What! You too? I thought I was the only one."
-C.S. Lewis

The truth is that getting in top physical shape is simple. Maybe it isn’t easy, but it sure doesn’t come down to any advanced mental gymnastics. Don't make it harder than it has to be.

It really comes down to only three things. . .
Here they are:

Eat real food.
Train outside of your comfort zone.
Recover.

What else can we say?
Theres your 3 step plan! Show up for the workout, bust your butt and refuel with quality food.

Reminder - bring a BIG bottle of water and a towel to keep your hands dry.

BE STRONG!
Janice and Jay