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

Check out CrossFit 864 and Paleo 864 on Facebook

Warm up/Range of motion/Mobility drills

Make “FORM and FULL RANGE of MOTION” a priority in your workout today! It will help keep your injury free and make each movement much more effective. If you have poor form or only partial range of motion/half reps you need to focus more today on doing it right vs. trying to get a fast time.

CF Hero Workout

“Roy”

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Train Hard- Train Smart

“Let those who love the LORD hate evil, for he guards the lives of his faithful ones and delivers them from the hand of the wicked.”
– Psalm 97:10

“Most of us can forgive and forget; we just don’t want the other person to forget that we forgave”
-Ivern Ball

Today’s off the wall fact that probably means nothing to anyone is:
On this day February 8, 1973 : The US Senate approved the formation of a special committee to investigate the Watergate bugging incident.

Hope your week is off to a great start!

Take a moment out of your busy day to share a kind word with someone or a compliment. It is so much easier to stop what we are doing when we feel the need to complain about something.

BE STRONG!
Jay and Janice