CrossFit 864 Today’s schedule 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“WOD”

Tabata Mash up:
Alternating Tabata sets of – 20 seconds of push-ups 10 seconds of rest 20 seconds of squats and repeat for a total of 8 – 20 second cycles of each exercise.
Push-ups
Squats

Push-up Standards…[wmv][mov] Air Squat Demo w/explanations…[ wmv ][ mov ]

Rest 2 minutes – then

4 rounds for time:
46 Box Jumps (24/20)
46 Kettlebell Swings (53/35)

Stretch, hydrate and refuel

Day 53 of the “100 burpee challenge”

Today is Jay’s birthday! So he is picking the workout to do for his birthday! Hmmm, Good thing it is not mine or you would have burpees, burpees and even more burpees …but FYI mine is 11/27 Beware, LOL. Lucky for you Jay is not as big a fan of burpees as I am (well, maybe with a weighted vest on) but he loves HEAVY Brutal CrossFit WODs! But maybe he will be nice to you since it’s his birthday.

Jay’s favorite verse:
Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.”
Joshua 1:9

“If one can stick to the training throughout the many long years, then will power is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s besides the point. It’s simply that I just have to.”
-Emil Zatopek

Looking forward to a great Thursday and enjoying the day (starting at 5:15a.m.) with all of the wonderful athletes (friends) in the CrossFit 864 community.
Come prepared to work hard…get some and then get some more!

Work like you don’t need money, Love like you’ve never been hurt, dance like no one’s watching, and workout until you puke.
-CrossFit

Be Strong!
3-2-1-Go!
Janice and Jay