Wednesday November 28, 2012

CrossFit864 Strength and Conditioning

“Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives. Sing psalms and hymns and spiritual songs to God with thankful hearts.”
-Colossians 3:16

"It's not true that nice guys finish last. Nice guys are winners before the game even starts."
-Addison Walker

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

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

Buy In - Starts at times above

WOD 21-15-9 Reps of:
K2E (knees to elbows)
Walking Lunge (each step = 1 rep)
Med Ball Ground to Overhead 

Cash Out - Finish Strong

Check out upcoming events on the whiteboard in the gym

Have a great day!

BE STRONG!
Jay and Janice