CrossFit 864

‎”Those who want to succeed will find a way, those who do not will find an excuse.”

Which one will you find?

“For this is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.”
-1 Peter 2:15-16

Greatness lies not in trying to be somebody but in trying to help somebody.
-Unknown Arthur

Warm up starts at the following times today:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD

Back Squat 3-3-3-3-3

Train Hard – Train Smart

No running programmed at CF864 today.

CrossFit Half Marathon – February 4, 2012
Pick up your flyer at the gym and get signed up now.

CrossFit 864 Marathon Training Schedule for November 14-20. 
Second week of marathon training.

1. 6 x 50 meter sprints go as hard as you can.  Rest 60 seconds between sprints.

2. Tabata Run 20:10 x 8 rounds 20 seconds on, 10 seconds rest. Go all out.

3. Run 5 miles. 

Are you keeping a training log/journal? Log your distance and times.

Whatever you may be sure of, be sure of this: That you are dreadfully like other people.
-James Pearsall Smith

We hope that all of you had a great weekend. Show up today ready to do hard work. Looking forward to another great week of CrossFitting and crushing PR’s with our CF864 crew!

BE STRONG(er)
Jay and Janice