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

“If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.”
-Matthew 16:25

If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.
-T. Roosevelt

Click on the link (talks) to see the video.
Mikko Salo, the former CrossFit Games Champion talks about doing 1000 burpees. I promise that I won’t be programming that for you this week.

HYDRATE!

Everyone – Group warm-up (posted on whiteboard)

WOD

As a group:
Max rep push-ups in 1 minute (CF Style – hand release)
Max time in plank hold position (hold as long as possible)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

SDHP (95/65)
Ball slams (40-50/25-30)

Time stops after a 400 meter Farmers Walk (AHAP) post load with time.

Train Hard – Train Smart

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Monday was awesome! Glad to see so many of you really working extra hard “picking heavy stuff up off the floor”…..great job on the deadlifts! You guys rock, rock, rock!
Remember “Strong is the new Skinny” and Strong is where it’s at!

BE STRONG!
Jay and Janice