CrossFit 864 – 5:15a.m./9:00a.m.

“Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.”
-Psalm 91:1

Take arrows in your forehead, but never in your back.
– Samurai maxim

Warm-up – Range of motion work
Include skill work and gymnastics work – rings, L holds, etc.
What’s your weakness? Work on it. Don’t wait until it shows up in the WOD and say “I cant do that”…

WOD – Prowler / Sled / OH Plate Carry / Lateral Hop

Train Hard.Train Smart.

HYDRATE – It is impossible to stay hydrated if you only drink water during the WOD. You have got to drink plenty of water throughout the day. This is very important. Dehydration is no joke! In the extreme heat make sure that you set your pace based on your fitness level and always listen to your body.

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Lot of hard work going down in the box this week. It is awesome to see you encouraging and motivating your fellow CrossFitters to finish strong. Very proud of you guys! Hooyah!

Have a great day

BE STRONG!
Jay and Janice