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

This is a CrossFit HQ Hero WOD. This is our way of saying thank you to the men and women who have made the ultimate sacrifice in order for us to enjoy the freedom that we have. The fact that we are honoring a hero should inspire you to work as hard as possible! 3,2,1 Go!

“Hansen”
Five rounds for time of:
30 – 2 pood Kettlebell swing
30 – Burpees
30 – Glute-ham sit-ups/*AbMat situps
(AbMat recommended if you have not been exposed to the GHD)

Less than 1 month of CrossFit
5 Rounds of:
15 Kettlebell Swing
15 Burpees
15 AbMat situps

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

The acts of the sinful nature are obvious: sexual immorality, impurity and debauchery; idolatry and witchcraft; hatred, discord, jealousy, fits of rage, selfish ambition, dissensions, factions and envy; drunkenness, orgies, and the like. I warn you, as I did before, that those who live like this will not inherit the kingdom of God. But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law. Those who belong to Christ Jesus have crucified the sinful nature with its passions and desires. Since we live by the Spirit, let us keep in step with the Spirit.
-Galatians 5:19-25

Fear defeats more people than any other one thing in the world.
-Ralph Waldo Emerson

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Is your week off to a good start?

BE STRONG!
Janice and Jay