CrossFit 864 WOD – 5:15a.m. / 9:00a.m. / CrossFit 864 Facebook

“Michael”

3 rounds for time:

Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy (SEAL) Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ. But whoever does not have them is nearsighted and blind, forgetting that they have been cleansed from their past sins.
-2 Peter 1:5-9

“How many are quite unworthy to see the light, and yet the day dawns.”
-Seneca

Today’s off the wall fact that probably means nothing to anyone is:
The “L.L.” in L.L. Bean stands for Leon Leonwood.

“Poor form in the gym is caused by insufficient yelling”
-Mark Rippetoe

Train Hard – Train Smart

BE STRONG!
Jay and Janice