Tuesday November 20, 2012

CrossFit864 Strength and Conditioning

The Pilgrims came to America not to accumulate riches but to worship God, and the greatest wealth they left unborn generations was their heroic example of sacrifice that their souls might be free.
-H. M. Tippett

Give thanks to the Lord, for he is good; his love endures forever.
-Psalm 107:1

Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up starts 15-20 minutes before the buy in. 

Buy In - Starts at times posted above. Please arrive in time to warm up before the buy in starts. 

RX'd = 

"Michael"

Three rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit-ups

In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portvillle, NY, who was killed in Afghanistan.

The price of freedom, and it's worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Cash Out - Finish Strong! It's not over until the cash out is finished. Anything less scales the entire WOD. Finish it or Scale it.


How wonderful it would be if we could help our children and grandchildren to learn thanksgiving at an early age. Thanksgiving opens the doors. It changes a child's personality. A child is resentful, negative, or thankful. Thankful children want to give, they radiate happiness, they draw people."
-Sir John Templeton

What are you thankful for today? 

"If a small thing has the power to make you angry, does that not say something about your size?"
-Sydney J. Harris

If you are interested in participating (representing CF864) in the Clinton Christmas Parade on Saturday, December 1 please let us know. Sign up list on the whiteboard.

New "CF864 Hoodies" coming soon!

Check out CrossFit864 on Facebook

Have a great day!

BE STRONG!
Jay and Janice