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

Post your time on CrossFit 864 Facebook. Thanks to all of you that post your WODs

Veteran’s Day – Take the time to thank a veteran today.

This nation will remain the land of the free only so long as it is the home of the brave.
-Elmer Davis

“Jack”

AMRAP – as many rounds as possible in 20 minutes

115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Greater love hath no man than this, that a man lay down his life for his friends.
-John 15:13

In the beginning of a change, the patriot is a scarce man, and brave, and hated and scorned. When his cause succeeds, the timid join him, for then it costs nothing to be a patriot.
-Mark Twain, 1935

Today’s off the wall fact that probably means nothing to anyone is:
First cousins may marry in Utah, but only after they’re 65 years old.

There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.
-Mark Rippetoe, Strength Coach

Note that Rip emphasized – correctly performed. Not a partial or half squat.

Freedom is not Free! Many men and women have paid for it with their life.

BE STRONG!
Jay and Janice