-We want everyone to participate in this event so this workout can be scaled to any level. Sign up on the board staring Monday. There is a $35.00 minimum donation which goes to Mammograms in Action. Mammograms In Action is a non-profit organization located in Lake Forest, CA. Our mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting MIA you help low-income and uninsured women. 100% of the proceeds of Amazing “Grace” will be donated to Mammograms In Action.
-Even if you are unable to make a donation we want everyone to come out and hammer out a “Grace” PR on Thursday.
-Everyone that participates will receive a t-shirt (we were told that we will receive the shirt in November) so indicate your shirt size when you list your name on the board.
-If you are unable to participate on Thursday, you can do “Grace” on another day this week. We would like to have a really big CF 864 crew knocking this WOD out on Thursday and a lot of people cheering them on. The CrossFit community worldwide is participating throughout the month of October so lets show them how the CF864 community does it!

-There will be a separate space on the board for “Grace” times and as always there will be Rx’d and scaled. Please remember that Rx’d is more than the amount of weight used and proper form/full range of motion must be used.

We can do no great things, only small things with great love.
-Mother Teresa

http://www.youtube.com/watch?v=SFyv2kkQFV0

Mondays WOD
5 Rounds for time:

5 Deadlift (275/155)

3 Rounds of Cindy

Cindy – 5 pull-ups / 10 push-ups (Rx’d=CrossFit Style release hands from floor) / 15 squats

Train Hard. Train Heavy. Train Smart

Your kingdom is an everlasting kingdom, and your dominion endures through all generations. The LORD is faithful to all his promises and loving toward all he has made. The LORD upholds all those who fall and lifts up all who are bowed down. The eyes of all look to you, and you give them their food at the proper time. You open your hand and satisfy the desires of every living thing. The LORD is righteous in all his ways and loving toward all he has made. The LORD is near to all who call on him, to all who call on him in truth. He fulfills the desires of those who fear him; he hears their cry and saves them. The LORD watches over all who love him, but all the wicked he will destroy. My mouth will speak in praise of the LORD. Let every creature praise his holy name for ever and ever. -Psalm 145:13-21

Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not. Dr. Seuss

Today’s off the wall fact that probably means nothing to anyone is:
Urine from male cape water buffaloes is so flammable that some tribes use it for lantern fuel.

Post your time/weight on CrossFit 864 Facebook. Thanks again to all of you that post your times (yes, good and bad) and keep this page alive.

Whats motivating you today? What are you priorities? I hope that your health and fitness are important (CrossFit!) but I hope that they fall down in their proper place.

CF864 Events

Body Fat Tank at gym on Saturday www.bodyfattest.com Sign up on board.

No WOD at the gym this Saturday (10-30-2010) We will be doing the Clinton Downtown Association 5k Run/Walk starting at Presbyterian College. Sign up at CF864 or on the morning of the race. www.sportoften.com

The half marathton training program will start the week of November 1 for the February, 2011 CrossFit 864 Half Marathon. www.sportoften.com

It’s Monday….LETS DO IT!

BE STRONG!

Jay and Janice