Tuesday, March 24, 2015

Wednesday - WOD 70 - Sabrina's WOD running to the bar

Happy birthday Sabrina.  We are so very happy to have you as part of our family.

You bring so much drive and encouragement to our CFS family.

The birthday WOD below is a great example of the challenges that we face as CrossFitters.

Some of us don't like to run.....
Some of us dont like to lift...

But what we all love to do is workout together!

It is this one truth that brings about the primary reason why we are such a good family.

However, in order to keep this spirit alive, we have to remember to lift each other up. This also means that we can't knock each other down.

Ephesians 4:29
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.

We must also always remember that our strength ultimately comes from above.  So don't place too much emphasis on the negative words from others or the negative thoughts in your head.

Philippians 4:13
I can do all things through him who strengthens me

Sabrina was born
27 years old

Warm up
3 rounds
2 wall walks
5 burpees
8 commando pull-ups
8 ground 2 bar touches

Empty bar warmup

WOD "Run to the Bar"
27min cap

800m Run
27 thrusters 95/65
800m Run
27 hang power cleans 135/95
800m Run
27 deadlifts 155/225
*injured athletes would substitute a 1k row for each 800 meter run

foam roll

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