Tuesday September 13, 2011
CrossFit 864

Excuses = No results! Are you going to “pick and choose” this week or come crush your weakness?

Today’s WOD schedule:
Morning – 5:15a.m./9:00a.m.
Afternoon – 4:15p.m./5:15p.m./6:15p.m./7:00p.m. (7 is a trial time-September)

“Rejoice in the Lord always; again I will say, Rejoice.”
-Philippians 4:4

“My goal is to beat yours.”  
-Dathan Ritzenhein

Warm-up starts as a group at scheduled times above. Please arrive on time out of respect for your fellow CrossFitters – this helps keep the workouts moving in a smooth, efficient manner. Also, it helps keep you from starting off with the 5 Burpee per minute penalty if you drag in late. LATE = Hit the floor and knock em’ out… then warm up. Hooyah! 

Today’s WOD

10 Rounds of:
5 SDHP (135/85)
7 Box jumps (24/20)

Abdominal strength:
75 Abmat Sit-ups / 75 Flutter kicks (straight count)

Train Hard – Train Smart

Post your time on CrossFit 864 Facebook

How’s your nutrition looking so far this week? Junk in = JUNK! 

BE STRONG!
Jay and Janice
POSTED BY JANICE AT 6:23 PM 0 COMMENTS