CrossFit Michiana
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CrossFit Michiana
CrossFit Michiana
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Trainer - Suzie Weirick

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Thank you CFM athletes.  We love you!
Don’t be afraid to stand for what you believe in, even if that means standing alone.
Replace fear of the unknown with curiosity.
Perspective is everything.
You can’t live a positive life with a negative mind.
It’s Test Time Again! Lurong Retest # 2
Good things happen.
Believe you can and you are halfway there.
Optimism is the foundation of courage.
Excuses will always be there for you, opportunity won’t.
If you don’t practice you don’t deserve to win.
Don’t let yesterday take up too much of today.
Make it simple. Make it memorable. Make it inviting to look at. Make it fun to read.
If plan A doesn’t work, the alphabet has 25 more letters!
We cannot become what we want by remaining what we are.
If the plan doesn’t work, change the plan, not the goal.
It takes courage to let go of the familiar and embrace the new.
Believe in yourself a little more.
Don’t let idiots ruin your day.
SORE the most satisfying pain.
LIfe begins at the end of your comfort zone.
Body under construction, mind on a mission.
It’s just you against you.
Hustle beats talent when talent doesn’t hustle.
Progress is impossible without change.
Most of us spend too much time on what is urgent and not enough time on what is important.
The best way to predict the future is to invent it.
If you want to achieve greatness stop asking for permission.
Change is hard at first, messy in the middle and gorgeous at the end.
The pain you feel today is the strength you feel tomorrow.

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If you want to achieve greatness stop asking for permission.

CrossFit Michiana
Thursday September 22, 2016
515 am and 430, 600 pm
700 pm Endurance

WOD

EMOM for 16 minutes, alternate between:
3-5 Muscle-ups
(or low-ring muscle-up transitions)
10 Arch to hollow rolls
10 Ring rows, with false grip
45-60 seconds of handstand walking (or 45-60 second wall facing handstand hold)

5 x 2 minutes on : 2 minutes off
400/300m Row
In remaining time complete as many sandbag squats (with bear hug hold) as possible

Endurance


5 Rounds:

400m Run
5 pull-ups
10 wall balls
15 KB swings
20 Russian twists

 


 

 

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