Wednesday July 11, 2012

CrossFit864


Do not be bitter or angry or mad. Never shout angrily or say things to hurt others. Never do anything evil. Be kind and loving to each other, and forgive each other just as God forgave you in Christ.
-Ephesians 4:31-32


You can't climb up to the second floor without a ladder. When you set your aim too high and don't fulfill it, then your enthusiasm turns to bitterness. Try for a goal that's reasonable, and then gradually raise it.
-Emil Zatopek


Today's Schedule: 5:15a.m./9:00a.m.


Today's Workout 


Part 1 - Posted on whiteboard


Part 2 - Complete 3 Rounds for time:
15 Wall Ball Shots (10' / 8')  
20 GHD Sit-ups (or 40 AbMat Sit-ups)
30 Double Unders (Scaled = x 3 singles)


Form - Form - Form!


Post your time on CrossFit864 Facebook


BE STRONG!
Jay and Janice