CF 864 - 4:15p.m./5:15p.m./6:15p.m.
Post your workout on CrossFit 864 Facebook
Start your warm up when you arrive - posted on the whiteboard
Spend 10-15 minutes on warm up. In order to keep things on schedule we will make every effort to start the wod by half past the hour. Everyone starts together as a group.
Hydrate - drink plenty of water throughout the day.
Labor Day Weekend Schedule: Friday and Saturday - normal schedule.
Labor Day Monday - 9:00a.m. only
Note - Date change on the CrossFit 864 1/2 marathon. It will be February 5, 2011. http://www.sportoften.com/ will have the date updated soon.
WOD for time
21-15-9 reps of:
Deadlift (275/155)
Kettlebell swing (2 pood/1pood)
200 Meter sprint between rounds
FORM / FROM - Full Range of Motion. Partial reps are not Rx'd.
Rx'd is more than the amount of weight used
So neither he who plants nor he who waters is anything, but only God, who makes things grow. The man who plants and the man who waters have one purpose, and each will be rewarded according to his own labor. For we are God's fellow workers; you are God's field, God's building.
-1 Corinthians 3:7-9
It is impossible for a man to be cheated by anyone but himself.
-Ralph Waldo Emerson
BE STRONG!
Jay and Janice
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment