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

Warm-up / Dynamic Range of Motion

For time complete the following:
Sprint 100 Meters 50 Knees to Elbows
Sprint 200 Meters 40 Knees to Elbows
Sprint 400 Meters 30 Knees to Elbows
Sprint 200 Meters 20 Knees to Elbows
Sprint 100 Meters 10 Knees to Elbows

Skill work – Spend a few minutes working on something that you stink at. Pick a weakness / weak area and spend at least 5 minutes on it.

Train Hard – Train Smart

For the word of the LORD is right and true; he is faithful in all he does. The LORD loves righteousness and justice; the earth is full of his unfailing love. By the word of the LORD were the heavens made, their starry host by the breath of his mouth. He gathers the waters of the sea into jars; he puts the deep into storehouses. Let all the earth fear the LORD; let all the people of the world revere him.
-Psalm 33:4-8

“It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more ‘manhood’ to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.”
-Alex Karras

Today’s off the wall fact that probably means nothing to anyone is:
If you place a fresh Viagra tablet in a houseplant’s soil every six months, the plant will not wilt.

Hope that all of you had a great weekend and enjoyed all of the Halloween festivities. Congrats to the CrossFitters that came out and ran in the Clinton Downtown 5k run on Saturday and thanks to those of you that came out and volunteered (you are appreciated!)

We will start training this week for the upcoming half marathon. We will have scheduled days to train/run as a group in conjunction with your CrossFit WOD. Let us know if you plan on being a part of this training program. Post on CrossFit864 Facebook if you are interested.

Ready to get this week started off strong…

BE STRONG!
Jay and Janice