Wednesday May 4, 2011

CrossFit 864 – 5:15a.m./9:00a.m.

“Rejoice in our confident hope. Be patient in trouble, and keep on praying.”
-Romans 12:12
NLT

In the end, they wanted security more than they wanted freedom.
-Edward Gibbon (The Decline and Fall of the Roman Empire)

Warm-up starts as a group. Please be on time.

21-15-9 reps for time:

Kettlebell swing (24kg./16kg.)
Push-ups (CF Style-hand release)
Back Extensions

Abdominal strength – 100 sit-ups for time

Train Hard – Train Smart

BE STRONG!
Jay and Janice