CrossFit 864 "No Whining Zone"
WOD - 4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit 864 Facebook.
Warm-up. Range of motion. Skill work
WOD - AFAP
10 Rounds for time:
10 Deadlifts (185/95)
10 Push-ups (CrossFit style - release hands from floor on each rep)
Abdominal strength - 5 minutes of work / your choice of exercises
Remember to mantain good form on your deadlift
Train Hard - Train Smart
As for you, see that what you have heard from the beginning remains in you. If it does, you also will remain in the Son and in the Father. And this is what he promised us—eternal life.
-1 John 2:24-25
Question asked to Coach Rippetoe at a certification course:
"If you had to choose between wearing no shoes or running shoes to lift in which would you pick?"
Rip's response: "That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can't we just avoid both?"
Today's off the wall fact that probably means nothing to anyone is:
Ten percent of the Russian government”s income comes from the sale of vodka.
Poor form in the gym is caused by insufficient yelling.
-Mark Rippetoe (Strength Coach)
Please check out the post on CrossFit 864 Facebook about the Christmas party and let us know if you plan on attending. Thanks!
BE STRONG!
Jay and Janice
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