CROSSFIT864

“The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.”
2 Peter 3:9

All things come to him who waits – provided he knows what he is waiting for. 
-Woodrow T. Wilson

Today’s Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – July dues (by Monday July 2nd) Thank you!

HYDRATE! We can’t emphasize this enough during these hot days. It might be a shock but sweet tea and Coke do not keep you hydrated. You can’t stay hydrated if your total H2O intake for the day is sipping on a 12 ounce bottle of water during your workout. Train smart! 

Today’s Workout
Part 1 – Posted at gym

Part 2 – Complete the following for time (Go hard!)

3 Rounds of:
10 Ground to Overhead (95/65)
100 Meter Sprint (50 meter mark and back)

Rest exactly 5 Minutes then –

3 Rounds of:
10 C2B Pull-ups (palms facing forward)
100 Meter Sprint (50 meter mark and back)

Yes, I know it’s hot…suck it up!
-Gunny

Post WOD – Hydrate, Stretch, Mobility Work

Train Hard. Train Heavy. Train Smart

Check us out at CrossFit864 on Facebook

Reminder – CF864 will be closed July 4

Have a great weekend!

BE STRONG!
Jay and Janice