Tuesday August 3, 2010

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

Post your time on CrossFit 864 Facebook

Make "FORM and FULL RANGE of MOTION" a priority in your workout today! It will help keep your injury free and make each movement much more effective. If you have poor form or only partial range of motion/half reps you need to focus more today on doing it right vs. trying to get a fast time.

CF Hero Workout

"Roy"

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Hydrate / Stretch / Refuel

“Do not merely listen to the word, and so deceive yourselves. Do what it says.”
- James 1:22

“Not everyone who calls out to me, ‘Lord! Lord!’ will enter the Kingdom of Heaven. Only those who actually do the will of my Father in heaven will enter. On judgment day many will say to me, ‘Lord! Lord! We prophesied in your name and cast out demons in your name and performed many miracles in your name.’ But I will reply, ‘I never knew you. Get away from me, you who break God’s laws.’
-Matthew 7:21-23

“Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.”
-Ronald E. Osborn

BE STRONG!
Janice and Jay