CrossFit 864 – “No Whining Zone”

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

“The Lord will work out his plans for my life— for your faithful love, O Lord, endures forever. Don’t abandon me, for you made me.”
-Psalm 138:8

My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed.
-Yi Sunshin, Last letter to an old friend

HYDRATE! Lots of water! I know….you hate to drink water – drink it anyway. Dehydration stinks!

Reminder – July dues (due Friday July 1) Thank you very much!

Overhead Press 3-3-3-3-3

then

“Daniel”

CrossFit Hero WOD Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Complete the following for time:

■50 Pull-ups

■400 meter run

■95 pound Thruster, 21 reps

■800 meter run

■95 pound Thruster, 21 reps

■400 meter run

■50 Pull-ups

Train Hard – Train Smart

Post WOD – Stretch, Mobility and Refuel (EAT!)

Post your heaviest 3 rep load on overhead press and “Daniel” time on CrossFit 864 Facebook
http://www.facebook.com/pages/CrossFit864/120616656262

July 4 Holiday Schedule: We will open on a regular schedule on Friday and close on Saturday and Monday July 4th.

CrossFit Kids Camp ends today and we would like to thank you for allowing us to spend this time with your children this week. We have had a lot of fun and really enjoying watching all of the future CrossFitters doing workouts and enjoying plenty of challenging games. Thanks!

Hope that you are having a good week so far. Come to the box with a lot of MOJO today and let’s crush this WOD!

Proud to be part of the CF864 Community!

BE STRONG!
Jay and Janice