Todays schedule - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
New Years Schedule
Closed Friday and will open again on Monday January 3, 2011 at 9:00a.m.
Aren't you so glad that you have been working hard all year and you don't have to fall in with the New Years Resolution Crowd? If you got a little off track during December then it's time for you to jump back in where you left off and get back to work. It is sad to see so many work very hard, get in shape and just QUIT. What a waste of so much time and effort. Commit to being consistent during 2011. Have you established a goal? If not, how will you know if/when you get there?
Question of the day: What is your goal in 2011? What will be the hardest part of achieving it? How can we help you get there? Post your goal(s) on CrossFit 864 Facebook
"Today's WOD" Do you check the blog to see if you are going to come or do you check the blog so that you can get fired up for the workout - no matter what it is? Are you one that would not show up if you didnt know what was ahead of you?
WOD -Complete 50 reps of the following for time:
Rx'd ="Filthy Fifty"
Jumping Pull-Ups
Box Jumps - 24 inch box
Walking Lunges - 50 Steps
Push Press - 45 lbs.
Back Extensions
Kettlebell Swing - 1 pood
Knees to Elbows
Wallball Shots - 20 lb.
Burpees
Double Unders
The fear of the LORD is the beginning of knowledge, but fools despise wisdom and instruction.
-Proverbs 1:7
"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life - this is also 'playing' the game!"
- Emily Post
Today's off the wall fact that probably means nothing to anyone is:
Dreamt" is the only word in the English language that ends in "mt"
How have your nutritional habits been lately? What have you been eating?
http://www.thepaleodiet.com/
BE STRONG!
Jay and Janice
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