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

CrossFit Hero Workout

“Danny”

Rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

“[The Armor of God] Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil’s schemes.”
– Ephesians 6:10-11

“Now, 10 years later, the person who talked and complained is still talking and complaining and still remains in the same position. The person who took the initiative and found solutions has been promoted several times.”
-Catherine Pulsifer, from How Valuable Are You?

“When you consistently maintain a positive frame of mind, you’ll become known as a problem-solver rather than a complainer. People avoid complainers. They seek out problem-solvers.”
–Joseph Sommerville

Are you going to do your best today or complain about what you cant do?

Hoo-rah! To all of you that pushed really hard on the deadlift/burpee/run wod on Monday…great job! And also to those of you that pushed it one further and went out on the group 5k run. You are getting stronger and faster every single day (and a lot leaner and meaner!) Keep pushing.

BE STRONG!
Janice and Jay