CrossFit864

“If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.” 
-1 John 1:9

“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” 
-Albert Einstein

Today’s Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

For Time – Complete 2 rounds:
400 Meter Run
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats (deep @ parallel or below)

Rest 3 Minutes 

For Time – 50 Curtis P’s 

1 Curtis P = Hang Squat Clean + Lunge Left + Lunge Right + Push Press

Mountain Athlete Version (See demo video posted on CrossFit864 Facebook)

Each time the bar drops stop and complete 4 ball slams then resume reps. You can rest as long as needed holding the bar without letting it hit the floor.

Load = 95/65 pounds

You can’t out-train bad nutrition. Do you train hard in hopes that it will balance out all of the junk that you consume? It will NEVER happen!

“Speak when you are angry and you will make the best speech you will ever regret.” 
-Ambrose Bierce

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice