CrossFit 864

Today’s WOD schedule: 
Morning – 5:15a.m./9:OOa.m.
Afternoon – 4:15p.m./5:15p.m./6:15p.m./7:00p.m. (trial time – September)

Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven
-Matthew 18-20-22

The weak can never forgive. Forgiveness is the attribute of the strong.

Warm-up starts as a group at scheduled times above. Work in light sets of deadlifts into your warm-up today. 

Today’s WOD 

Rx’d = 

800 Meter Run
20 Deadlifts (225/135)
800 Meter Run
50 Push-ups (CF Style-hand release)
800 Meter Run
20 Deadlifts (225/135)

Train Hard – Train Smart

Abdominal Strength:
Accumulate 2 minutes of plank holds
50 Flutter kicks (4 count) 

FORM/FROM – Full Range of Motion. No half reps in this box!

“If you’re going to be stupid you better be tough!”
-Jeff Martone

Excuses or Results? You cant have both. Your choice!

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice