Friday October 5, 2012

CrossFit864 Strength and Conditioning

Excuses or Results - You can't have both

Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:31-32

Disappointment is inevitable. But to become discouraged, there's a choice I make. God would never discourage me. He would always point me to himself to trust him. Therefore, my discouragement is from Satan. As you go through the emotions that we have, hostility is not from God, bitterness, unforgiveness, all of these are attacks from Satan. 
-Charles Stanley

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

Buy In  - Starts at times above

WOD - "Helen" (Rx'd)
Three Rounds for Time:
Run 400 Meters
21 Kettlebell Swings (1.5 Pood)
12 Pull-ups

CF864 Rx'd Girls - 1 Pood Kbell

Challenge WOD for the "Beast in the Box"
"Heavy Helen"
Run 400 Meters
21 Kettlebell Swings (2 Pood)
12 Pull-ups (C2B)
Wearing 20 pound vest

Cash Out

Hit it hard today! Let's see a lot of "Helen" PR's! 3,2,1 Go!
This is one of our all time favorite "Classic CrossFit Benchmark Girls"

It's been a great week in the gym with a lot of PR's on Squat and Press. Hope to see all of you on Friday to end the week with a fun WOD with an awesome group of guys and girls.

Just Arrived
Check out the new UA (Under Armour) Long sleeve t-shirts in the gym.

Reminder - If you want to get Zensah compression sleeves please let us know by Friday morning. Need to know size / color.

Have a great Friday! Look for an opportunity to encourage someone today.

Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourself.
-Philippians 2:3

BE STRONG!
Jay and Janice