Monday February 22, 2010

CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD

Complete the following for time:
100 jump ropes
90 squats
80 walking lunges (80 steps)
70 ab mat sit ups
60 push ups
50 push press (45 lbs)
40 pull ups
30 box jumps (24/20)
20 wall balls (20/14)
10 burpees
3-2-1-Go!

Remember that good form is important! Don’t sacrifice your form just to post a faster time on the whiteboard. That does not impress anyone and it does not benefit you. Full range of motion on all exercises. If you are not sure about full range of motion on a particular exercise please make sure that you ask before the wod starts.

http://www.youtube.com/watch?v=IewlDXTfbjU

Consequently, you are no longer foreigners and aliens, but fellow citizens with God’s people and members of God’s household, built on the foundation of the apostles and prophets, with Christ Jesus himself as the chief cornerstone.
-Ephesians 2:19-20

Expect problems and eat them for breakfast.
-Alfred A. Montapert

5:45pm – 3 mile group run from CF864. Just show up if you are interested in running with the group.

Paleo Challenge ends today. The challenge is over so lets see who our winner is going to be. We will post the winner before the end of this week. Monday and Tuesday we will get your measurements, pictures and weight so be prepared to do this after/before your wod. What kind of results did you get? How dedicated were you?

Hope that all of you had a great weekend and got a little extra rest for a great week of CrossFitting at 864! Another week and we are going to be a little stronger, a little faster and a little leaner! All of that comes with a cost…are you willing to work hard this week to reach your goals and break PR’s or will you be making excuses?
BE STRONG!

Janice and Jay

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