Thursday, September 10, 2009

CrossFit 864 WOD Todays Schedule
5:15a.m./9:00a.m./4:30p.m./5:00p.m.
5:30p.m./6:00p.m./6:30p.m. assessment only class

Warm-up

“Fran”

21-15-9 reps for time

Thrusters (95/65)
Pullups

Yes, Fran is showing up at CrossFit 864 on Thursday…gotta love her! Fran is a short but VERY intense workout. Do not underestimate her at all. As I have emphasized on all WOD’s especially the 21-15-9 rep formats – these workouts should be completed at high intensity. Come prepared for a PR time on Thursday. Do Fran as rx’d and get on the board today.

Work on a weakness today. Have you practiced handstand push-ups/holds, pull-ups, L-Sits, ring push-ups? Conquer your weakness!

Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.
Philippians 4:8

The greatest motivational act one person can do for another is to listen.
– Roy Moody

Please check out the sign list on the white board if you are planning on bringing something on Saturday or you can also email Janice at willy94@aol.com regarding this. We hope to see all of you on Saturday morning.

We are working on CrossFit 864 t-shirts with the new logo and hope to have them in the gym by Friday. Many of you have asked so check with us when you come in.

Have a great day!
3-2-1-Go!
Janice and Jay

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