CrossFit 864

Failure is not an option.

Today’s schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“The LORD confides in those who fear him; he makes his covenant known to them. My eyes are ever on the LORD, for only he will release my feet from the snare.” 
-Psalm 25:14-15

I’ll put you through hell, but at the end of it all we’ll be champions. 
-Coach “Bear” Bryant

Warm-up

Today’s WOD – For time:

“Running with the girls”

Run 800 Meters
3 Rounds of Cindy
Run 800 Meters
Helen (without the run)
Run 800 Meters
3 Rounds of Cindy

Cindy =
5 Pull-ups
10 Push-ups
15 Squats

Helen =
Complete 3 rounds of the following without running the normal 400 meters between each round. Go straight through.
21 Kettlebell swings (Guys-1.5 pood 24kg./Girls-1 pood 16kg.)
12 Pull-ups

Rx – Movement standards apply. We are looking for quality work so don’t sacrifice your form for time – nobody is impressed by a fast time if most of the work is sub standard. Full Range of Motion on every rep of every exercise. Keep it Legit!

Train Hard – Train Smart

Post your time on CrossFit 864 Facebook

Hard. Fast. Brutal and No Cuddling Afterwards.
-CrossFit

Get out of that rut!

BE STRONG!
Jay and Janice