CrossFit 864

Failure is not an option!

Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross! Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:5-11

Nothing is permanent in this wicked world – not even our troubles.
– Charlie Chaplin, 1889-1977

Today’s Warm-ups starts promptly at:
5:15a.m./9:00a.m.

Clock starts – Spend 5 minutes working on shoulder mobility / ROM using bands, PVC, Roller, Lacrosse Ball. You need it!

then straight into – complete as many rounds in 15 minutes:

5 DU’s (sub x 4 singles)
10 Hand Release Push-ups
15 Step Walking Lunge 

Beast Mode – wear your 20 pound weighted vest.

Post WOD – (very important for your recovery and ability to function well during your next workout) Water time…Hydrate – Spend a few minutes stretching the muscles that you just hammered –  Refuel (EAT!…this is the time to feed the machine and help your body rebuild everything that you just broke down.) Do you just ignore this part of training each day because it’s not as much fun as the WOD, not a real challenge, boring, don’t want to spend the extra few minutes? Might find that a few minutes can have a real beneficial effect.

Train Hard – Train Smart

What’s your motivation today?

“His Steadfast Love Endures Forever – Give thanks to the LORD, for he is good, for his steadfast love endures forever. Give thanks to the God of heaven, for his steadfast love endures forever.”
-Psalm 136:1,26

CrossFit 864 Christmas Party  
-Thursday December 22 at 7:00p.m.
-Luke and Michelle Compton’s home
-Bring a dish (Hor d’oeuvres / Appetizer) type foods
-Sign up on the board and list what type of food you are bringing
-Bring a $10.00 gift (gift swap)
-Hope that all of you can make it. Make sure that you sign up on the whiteboard.

Crush your weakness today and make it your strength! Own it!

BE STRONG!
Jay and Janice