CrossFit 864 – Today’s Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.

CrossFit 864’s own “Hero Workout” named in honor of Fallen State Trooper Mark Coates who was killed in the line of duty. This was our Grand Opening WOD. Give this workout 100% today in honor of Mark!

“R-21”

3 Rounds for Time:
400 meter run
21 chest to bar pull-ups
21 kettlebell swings (m/50-55 w/30-35)
21 burpees
21 toes to bar

“If anyone says, “I love God,” yet hates his brother, he is a liar. For anyone who does not love his brother, whom he has seen, cannot love God, whom he has not seen. And he has given us this command: Whoever loves God must also love his brother.”
– 1 John 4:20-21

We shall draw from the heart of suffering itself the means of inspiration and survival.
– Sir Winston Churchill

It has been a great week at CrossFit 864! New goals being set every single day and PR’s being broken by many of you. Get yourself fired up to do R-21 today! As we get closer to the weekend we are looking forward to a great Saturday morning wod…if you do not come on Saturday mornings you really miss out on a lot of fun and CF 864 camaraderie especially during the team wods.

Remember the people of Haiti in your prayers along with the many from the United States that are on their way to provide support and assistance to this devastated land.

“Them that can, do. Them that can’t, talk about it”
 
How committed are you? What are your priorities?

CF864 Paleo Challenge kicks off Monday, January 18.
http://cavemanforum.com/index.php?board=7.60

Link to: List of Paleo Foods
http://paleoblocks.blogspot.com/2009/09/good.html

BE STRONG! 2010
Janice and Jay

“You can cry, Just don’t act like a baby”