CrossFit 864 "No Whining Zone"
Post your workout on CrossFit Facebook.
Todays schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Start your warm up when you arrive (warm up on whiteboard)
"Kelly"
5 Rounds for time:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Hydrate - Stretch - Refuel
FORM / FROM (Full Range of Motion)
Do not shorcut any reps with partial movement. On box jumps both feet leave the floor at the same time and hips open at the top of every jump. Wall ball shots - proper depth (same as a squat) and full extension of hips and elbows at the top.
Question for the day: If you fall short on a rep (less than full range of motion / sloppy form) during a workout - do you go back and complete the rep with good form or just add it to the count for the sake of finishing faster? Post your comments on CF864 Facebook.
God has given each of you a gift from his great variety of spiritual gifts. Use them well to serve one another. Do you have the gift of speaking? Then speak as though God himself were speaking through you. Do you have the gift of helping others? Do it with all the strength and energy that God supplies. Then everything you do will bring glory to God through Jesus Christ. All glory and power to him forever and ever! Amen.
1 Peter 4:10-11
“God, give us grace to accept with serenity the things that cannot be changed, courage to change the things that can be changed, and the wisdom to distinguish one from the other”
-Reinhold Niebuhr
Today's off the wall fact that probably means nothing to anyone is:
The most money ever paid for a cow in an auction was $1.3 million
BE STRONG!
Jay and Janice
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