CrossFit864 Strength and Conditioning
Suffering for Righteousness' Sake
"Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.”
-1 Peter 3:8
"The sufficiency of my merit is to know that my merit is not sufficient."
-Saint Augustine
Today's Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Today's Workout - starts promptly at the scheduled times above - NO WODs start in between these times. Show up on time (EARLY) for the WOD that you plan on getting in. Thanks!
Compete 4 Rounds of:
12 Box Jumps (24/20)
21 Kettlebell Swings (24kg./16kg.)
12 Push Press (115/70) No Rack / Bar From Floor
Dedication = Results
Train Hard. Train Heavy. Train Smart
Skill Work - start adding light power cleans into your warm-up...focusing on form. This will be a big benefit to you on the next workout that has heavy cleans programmed in it.
"If you plant a bean, then you will harvest only beans, not grapes or strawberries." This is an old Korean proverb. God gave us new life through Jesus Christ and planted special seeds of forgiveness and love in our hearts. What fruit will we bear in our daily lives?
-Myung Lee
Check us out at CrossFit864 on Facebook
Saturday September 15 - 5K and 10K Run at Whitten Center. See Gunny if you need a registration form. The event is for a good cause (fundraiser for Whitten Center)
Do Work!
BE STRONG!
Jay and Janice
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