CrossFit864

“I am not ashamed of the Good News, because it is the power God uses to save everyone who believes—to save the Jews first, and then to save non-Jews.”
-Romans 1:16

“If you’re betrayed, release disappointment at once.
By that way, the bitterness has no time to take root.” 
-Toba Beta

Are you eating a junk filled diet hoping that the WOD is going to take care of it? It’s NOT! Remember…..

70% Diet, 30% Gym

Don’t try to justify the junk! (too busy, in a hurry, been out of my normal routine, love the junk and can’t live without it!….whatever reason (excuse) you might use.) 
Dedication = Results!

Today’s Schedule: 5:15a.m./9:00a.m.

Today’s Workout

Part 1 – Posted on whiteboard

Part 2  

WOD# 1 Complete as many rounds as possible in 7 minutes:
-5 Burpees
-10 Hollow Rocks

Rest 1 minute

WOD# 2 Complete as many rounds as possible in 7 minutes:
-5 One arm Kbell/Dbell Swings (5L / 5R)
-10 Step Weighted Walking Lunge 
(Keep Kbell/Dbell locked out OH – Alternate arms every 5 steps)

Check out demo videos posted on CrossFit864 Facebook

Train Hard. Train Heavy. Train Smart (listen to your body)

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice