Friday April 15, 2011

CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.

“The Resurrection of Christ - Now, brothers and sisters, I want to remind you of the gospel I preached to you, which you received and on which you have taken your stand. For what I received I passed on to you as of first importance: that Christ died for our sins according to the Scriptures, that he was buried, that he was raised on the third day according to the Scriptures,”
- 1 Corinthians 15:1, 3-4

Cowards die many times before their deaths, the valiant never taste death but once.
-Julius Ceaser

WOD

3 Rounds for time:

20 Bar facing burpees
10 OH Squat
5 Ring pull-ups
5 Ring dips

Train Hard - Train Smart

If you have been (I hope that you have been) following the CF Games Open WODs then you should recognize that I took a twist on the 11.4 workout. The goal will be to complete the 3 rounds in 10 minutes. Go on the CrossFit 864 Facebook page and check out the video of the CF Games Open 11.4. If you can do muscle ups do 3 per round instead of the ring dips and pull-ups.

http://youtu.be/PCWLs1jTOVE

Looking forward to a great Friday and ended the week in a strong CF 864 way! There has been a lot of
great work going on this week....PR's! Yea, we love them! Question of the day - did you PR this week? Post on CF864 Facebook. Do you have a weakness that you are working hard to overcome?
 
BE STRONG!
Jay and Janice