Friday February 10, 2012

CrossFit864


Then David said to Solomon his son, “Be strong and courageous and do it. Do not be afraid and do not be dismayed, for the LORD God, even my God, is with you. He will not leave you or forsake you, until all the work for the service of the house of the LORD is finished.
1 Chronicles 28:20


"There is no substitute for guts."
-Bear Bryant


Courage: (cour-age)
The quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.


Today's Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.


Today's WOD


Starts as a group - Go ahead and gather at the door when you roll in. WOD A. will start promptly at the scheduled times posted above. If you are late and miss the start please wait until the next workout starts.


A.) 2 Rounds - Work on perfect form
200 Meter Run
12 Overhead Squats - PVC (hold at the bottom for a 3 second count)
6 Dead hang pull-ups
6 GHD Sit-ups 
Samson Stretch (10-15 seconds on each leg)
15 PVC Pass Throughs


B.) "Rahoi" CF Hero WOD
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees


C.) Abdominal Strength - Optional (today)
100 Unanchored Sit-ups for time - starting as a group on the clock. 


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


Train Hard - Train Smart


There are no easy answers' but there are simple answers. We must have the courage to do what we know is morally right.
-Ronald Reagan


It has been a great week at CF864 and you guys put in a LOT of hard work! It's awesome to see you push so hard. Remember, results are earned and there are no shortcuts or easy ways to get there. You guys are awesome!


Check out Gunny's new t-shirts at the gym. 


A BIG thanks to the same group that keeps the CF864 Facebook page alive by posting on a daily basis. Are you are a friend of CrossFit864 on Facebook but never post your workout? Posting your hard earned results is not bragging but instead it actually helps fellow CrossFitters by giving them an idea of what to expect (as far as time and weight) and how their efforts compare throughout the day. Continue to motivate and encourage each other! Thanks.


BE STRONG!
Jay and Janice