CrossFit 864 WOD – 4:15p.m. / 5:15p.m. / 6:15p.m.

What is CrossFit
http://www.youtube.com/watch?v=tzD9BkXGJ1M

“Tabata”

Alternating between exercises

#1
Ball slams (25-30/40-50)
Plank Hold

#2
Box jump (24/20)
Flutter kick

#3
One arm dbell press (rotate arms each round)
Mountain climbers

8 x 20 seconds on – 10 second rest

Hydrate – Stretch – Refuel

“For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.”
– Ephesians 6:12-13

“What this power is, I cannot say. All I know is that it exists…and it becomes available only when you are in that state of mind in which you know exactly what you want…and are fully determined not to quit until you get it.”
-Alexander Graham Bell

Today’s off the wall fact that probably means nothing to anyone is:
The average person presses the snooze button on their alarm clock three times each morning.

BE STRONG!
Jay and Janice