CrossFit 864 – WOD

70 Burpees
60 Sit-ups
50 Kettlebell Swings (35/53)
40 Jumping Squats
30 Pull-ups (Kip or Jumping Pull-ups/no bands)
20 Wall Ball Shots (20/14)

Skill Work / Abdominal work

Hydrate / Stretch / Refuel

Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. And do not grieve the Holy Spirit of God, with whom you were sealed for the day of redemption. Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice. Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.
-Ephesians 4:29-32

“Champions do not become champions when they win the event, but in the hours, weeks, months and years that they spend preparing for it. The victorious performance is merely the demonstration of their championship character.”
– T. Alan Armstrong

Thanks again to everyone that came out to the CrossFit 864 social/cookout on Friday night…it was a great time of fellowship among fellow CrossFitters! Whats an awesome group of guys and girls.

“Molon Labe”

http://www.youtube.com/watch?v=jpUVQ_z6Zcs

BE STRONG!

Janice and Jay