Wednesday September 9, 2009

CrossFit 864 WOD – Today’s Schedule 9:00a.m. group

Dynamic Range of Motion
Warm-up on white board

AMRAP in 20 minutes

7 KB swings
7 Sit-ups (weighted)
7 Push-ups

Thanks again for all of your prayers, kind words and acts of grace over the last few days, you are true friends and our family appreciates all of you!

We will post a sign up sheet at the gym for those of you that have mentioned helping with the grand opening on Saturday morning. Again, we will provide the meat and you can help with side items and dishes of your choice. Check out some the Paleo recipes online if you need ideas.

Also remember to get signed up if you want to get in on the body fat test on Saturday. Check out the “100 day burpee challenge” – the board is getting full of hardcore CrossFitters! Gunny says that burpees are good for the soul! Ha-ha

“Teach me to do your will, for you are my God; may your good Spirit lead me on level ground.”
Psalm 143:10

It is not the size of a man but the size of his heart that matters.
-Evander Holyfield

See you Wednesday morning!
3-2-1- Go!
Jay & Janice

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