CrossFit 864 – 5:15a.m./9:00a.m.

“The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.”
-2 Peter 3:9

Do not follow where the path may lead. Go, instead, where there is no path and leave a trail.
-Ralph Waldo Emerson

Warm-up as a group. Spend plenty of time getting prepared for the work that you are about to do. Do not risk injury by rushing into the WOD unprepared.

CF 864 WOD (Workout of the Day)

5 Rounds of:

30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of bear crawls
30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest – then repeat from beginning

Lift Heavy – Run Fast – Eat Like a Caveman

It’s Wednesday ….how’s your nutritional habits looking this week? Whatcha been eatin’? More junk than quality food? You know the difference! Junk in = Junk. A 20 minute AMRAP will not neutralize a # 1 combo!

Tuesday was another great day of CrossFit with our dedicated, hardcore crew! You guys are really pushing hard creating some real mojo during the WODs! Let us say again just in the event that we don’t say it at the time  – thanks so much to all of you that hang around after the workout to help clean up the box, unload bars, put up weights, boxes, etc. It is appreciated very much! This is your CrossFit!

BE STRONG!
Jay and Janice