CrossFit864
For if God did not spare angels when they sinned, but cast them into hell and committed them to chains of gloomy darkness to be kept until the judgment; if he did not spare the ancient world, but preserved Noah, a herald of righteousness, with seven others, when he brought a flood upon the world of the ungodly; if byturning the cities of Sodom and Gomorrah to ashes he condemned them to extinction, making them an example of what is going to happen to the ungodly; and if he rescued righteous Lot, greatly distressed by the sensual conduct of the wicked (for as that righteous man lived among them day after day, he was tormenting his righteous soul over their lawless deeds that he saw and heard); then the Lord knows how to rescue the godly from trials, and to keep the unrighteous under punishment until the day of judgment, and especially those who indulge in the lust of defiling passion and despise authority.
-2 Peter 2:4-10
Show me a guy who’s afraid to look bad, and I’ll show you a guy you can beat every time.
-Lou Brock
Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Parents – We need your help. We have done our best to get the back corner fixed up for children. We put carpet on the floor last week and plan on making one wall into a chalkboard, etc. We know that it’s not great but it’s the best that we can do with what we’ve got…we are trying to add equipment and could use the space for a few squat racks but we want at least have an option for those that need to bring their little ones to the gym and we want them to have a place to hang out. We ask you to PLEASE make sure that your children stay in this area at all times (before, during and after the workout) and never in the workout area or on equipment. We do not know of any gyms, fitness centers, etc. that allow children in the workout area. We love children very much and we don’t want to see any of them get hurt. We can’t coach workouts and keep up with all of the little ones running around at the same time. We hear the following on a regular basis by members after a workout “I almost dropped a kettlebell on a child that ran behind me or I jumped off of a box and almost landed on a child” and most of these things happen while you are in the zone and focused on your own WOD so you might not see it. Thank you very much for your help with this!
WOD A.) Everyone – This is part of the workout (not optional) – WOD B will not start until everyone has completed this. Some of you have been hanging back and jumping into the workout with NO warm or very little warm up because you don’t like to spend the time getting prepared for the WOD. This is a guaranteed injury and we don’t want to see this happen to you so we ask that everyone arrive on time and start WOD A together.
WOD B.) “Klepto”
4 rounds for time of:
27 Box Jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds
CrossFit Hero Workout –
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
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Outstanding job on Mondays WOD. You guys are really committed to getting stronger and it’s showing. Proud of your hard work! Gotta love PR’s!
It is a rough road that leads to the heights of greatness.
-Seneca
Excuses or Results – You can’t have both
BE STRONG(er)!
Jay and Janice