Friday October 26, 2012

CrossFit864 Strength and Conditioning

Together, we are his house, built on the foundation of the apostles and the prophets. And the cornerstone is Christ Jesus himself.
-Ephesians 2:20

When what we are is what we want to be, that's happiness.
-Malcolm Forbes

Today's WOD - 5:15a.m.

Buy In

WOD - For time:

Run 1 Mile
50 Thrusters (45 pounds)
30 Ball Slams

Cash Out

Do what you can with what you have where you are!

There is no (legit) excuse not to train today...right?
Keep it simple and keep it fun. You can take today's WOD and do a lot of variations. Run a mile (don't make it hard if you don't have a mile marked off, just run hard for 10-12 minutes.) then if you have a bar of a dbell do 50 reps of thrusters or jumping squats or 50 reps of something (your legs will love you after Thursdays goblet squats) then 30 burpee broad jumps. 

Another option - 10 Rounds of:
10 Push-ups
10 Sit-ups
100 Meter Sprint

Marine Corps Marathon - Sunday
We will keep you posted on how our crew does.
Thanks for your encouraging words, prayers and support!
We appreciate you!

There's a lot of blood, sweat, and guts between dreams and success.
-Paul "Bear" Bryant

Have a great weekend!

BE STRONG!
Jay and Janice