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

Warm up / Range of motion work
Skill Work: Double unders (work them into your warm up)

AMRAP – 20 minutes

5 Deadlifts
Run 400 meters

Work up to your 5 rep deadlift max for the workout. Post weight used and rounds.

Spend 5 minutes on: abdominal training (your choice)/foam roller, stretching.

Train Hard – Train Smart

Post workout – Refuel (EAT)

Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

-1 Corinthians 9:24-27

“It is no great thing to be humble when you are brought low; but to be humble when you are praised is a great and rare attainment.”
-Bernard of Clairvaux

Today’s off the wall fact that probably means nothing to anyone is:
400-quarter pounders can be made from 1 cow.

Run Training – Week 4

(1) 30 minute tempo run – moderate pace

(2) 9 interval runs of: 1 minute on/1 minute off – fast pace

(3) 6 mile run

Thanksgiving schedule
We will be closed Thanksgiving Day
-Please respond to the question on CrossFit 864 Facebook regarding Friday and Saturdays schedule. Thanks for your input.

BE STRONG!
Jay and Janice