CrossFit 864 WOD - 5:15p.m./9:00a.m.
Post your time on CrossFit 864 Facebook
"Partridge in a Burpee Tree"
10 - 1 reps
10 Burpees
1 Box Jump
9 Burpees
2 Box Jumps
8 Burpees
3 Box Jumps
Continue until you reach
1 burpee and 10 box jumps
RX'd = 24/20 Box
Abdominal strength - after the wod, not for time.
Accumulate a total of 3 minutes in a plank hold (broken as needed)
Complete 100 flutter kicks - straight count
She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
-Matthew 1:21
"All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope."
- Winston Churchill
Today's off the wall fact that probably means nothing to anyone is:
"Bookkeeper" is the only word in English language with three consecutive Double letters.
Why Crossfit?
Simple: Real life situations do not differentiate between cardio and strength demands. Neither is there an option of isolating a movement to protect weaker muscles. Real situations require movements that involve multi-joint dynamic motions that are done fast, under load and executed with surprising power and spot on accuracy. These demand both oxygen and strength, power and endurance, quick recovery and mental toughness.
Crossfit addresses these demands like no other fitness program. Through coached intensity and proper form, firefighters, young mothers, law enforcement/military personnel, grandfathers and athletes of all levels can achieve more effective results faster. Crossfit will get you the strength you need to get hoses up stairs, carry your toddler to safety, stay powerful longer in a brawl and get you in your best shape. Just ask a Crossfitter!
CF 864 Updates / News
The flyer/registration forms for the half marathon are at the gym so grab a few and get one completed for you and pass some along to other runners.
CrossFit 864 Christmas Party - Monday, December 20 at Luke and Michelles house. Are you coming? Please let us know by posting on CF864 Facebook.
New long sleeve CF864 tees are in the box. See Gunny
It has been a great week so far at the gym! Look forward to getting over the hump and finishing the week out strong.
BE STRONG!
Jay and Janice
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