CF 864 - 5:15a.m./9:00a.m.
Post your time on CrossFit 864 Facebook
WOD for time:
5 Rounds of:
15 Thrusters (115/75)
400 Meter Run
Movement standards: For Rx'd
Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.
If you are not performing or cannot perform the exercise as described above please log your time as scaled / modified. Do the best that you can do and be thankful for that. Keep working on flexibility and range of motion - that is all that any of us can do. You know by now that form is a top priority with us for several reason so you will hear this over and over. We would rather have a few quality reps vs. a lot of fast sloppy, incorrect rep done quickly. Who cares about your time if none of the reps even count? Thanks for your hard work!
“May the grace of the Lord Jesus Christ, and the love of God, and the fellowship of the Holy Spirit be with you all.”
- 2 Corinthians 13:14
A thorough knowledge of the Bible is worth more than a college education.
-Theodore Roosevelt
The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals.
-Hal Higdon
Today's off the wall fact that probably means nothing to anyone is:
The longest recorded flight of a chicken is 13 seconds
How is your nutrition? Second question - How have your results been lately? It is sad to see someone working very hard during the wod's and not get all of the results that they deserve because of their poor nutritional habits. You cant fuel the machine with crappy food!
BE STRONG!
Jay and Janice
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