Thursday, March 29, 2018

Happy 40th birthday to the person who built with his bare hands the Upcountry CrossFit gym that people see today. He is the living, breathing definition of meekness — which combines power and restraint. Think of a horse. When a horse is broken to ride, none of his strength is destroyed. Instead, the horse’s strength becomes controlled. The gentleness / meekness of Matthew 5:5 can be thought of as strength under control. Happy birthday, Frank! You are loved, respected and appreciated!

032918 WOD

A. Group warmup

B. Every 3:00 for 15:00

7 burpees

14 med ball sit-ups (20/14)

200-meter run

C. Every 1:30 for 3 sets:

Station 1: Good mornings x 10-15 reps

Station 2: Leg raises x 8-12 reps

Station 3: Ring dips x 5-8 reps