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

“Holbrook”

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post fastest and slowest rounds. Post your times on CrossFit 864 Facebook.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

This weeks box schedule:
Friday – Due to the marathon packet pick up at the gym we will have only one WOD at 4:15p.m.
Saturday – No Saturday a.m. Team WOD this week. Half marathon starts at 8:00a.m. come out and support your fellow CrossFitters!

“Be completely humble and gentle; be patient, bearing with one another in love.”
– Ephesians 4:2

“Humility makes great men twice honorable”
-Benjamin Franklin

“Humility is like underwear, essential, but indecent if it shows”
-Helen Nielsen

Run Training – Week 14 (It’s here – the big week) Very proud of you for cranking out some serious run training to prepare for this weekends half marathon! You are ready!

1 – Run (6) – 200 meter runs with a 3 minute rest between each run. Go hard!

2 – Run 3 miles

3 – CrossFit 864 Half Marathon 13.1 miles

BE STRONG!
Jay and Janice