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It has been another great week of Cross Fitting together! "Dirty Thirty 864 Style" Run 800 meters 30 Box Jumps (20/24) 30 Jumping Pull-ups 30 Kettlebell Swings (35/53) 30 Walking Lunges 30 K2E (Knees to Elbows) 30 Push Press (Dbell or Kbell) 30 Burpees 30 Double Unders (or 4 x singles) Hydrate / Stretch / Refuel - Eat! “I know that my Redeemer lives, and that in the end he will stand upon the earth.” - Job Chance can allow… Warm-up/Range of motion work WOD 5 minutes of Turkish Get Ups then 25-20-15 reps of: Kettlebell Swings (35/53) Jumping Air Squats Form and Range of motion are an important part of all of our training. 3 Rounds for time: Run 800 meters 50 Air squats Add to the challenge of this workout by wearing your weighted vest loaded with as much weight as you can handle for the duration of 3 rounds. For those of you running the "Mud Run" on Saturday...will be thankful for a little extra running to make sure that you are prepared. CF 864 - Rest Day “For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your forefathers, but with the precious blood of Christ, a lamb without blemish or defect.”-1 Peter -19 To give anything less than your best is to sacrifice the gift. Jay and Janice Cross Fit 864 - TEAM WOD Starts at a.m. "Kelly" Rx'd 5 rounds for time: Run 400 meters 30 Box Jump (24 inch box) 30 Wall Balls (20 pound med ball) “For since the creation of the world God's invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse.” - Romans There is no such thing as bad weather, just soft people.

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Remember to post your times on our Facebook page and post your favorite Paleo recipes on Paleo 864. “I know that my Redeemer lives, and that in the end he will stand upon the earth.” - Job Chance can allow… Don't settle for half reps unless you just want half of the benefit of it. From the 2008 Cross Fit Games: 5 Rounds for time: 5 Deadlifts (275 pounds) 10 Burpees After workout - Abominal work (your choice of exercise for 5 minutes) The winning time for this workout was by Chris Spealler If you want to get better you have to focus on your weaknesses. There has been a lot of really hard work going on this week as we rocked through the "Cross Fit Girls"....yes, it has been a good week!

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