CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Christ Crucified Is God’s Power and Wisdom - For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God.”
-1 Corinthians 1:18
"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts."
-Dan Gable
WOD
2 Rounds for time:
100 Squats
20 Push Press (135/75)
Run 800 Meters
Movement standards:
Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips, hamstrings, etc? Work on your flexibility and work hard today on getting deep. For you knees sake stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx'd. Grab a med ball and squat to it if you are not sure.
Push press - barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm. Do not push the bar forward!
Try your best to get your form dialed in on the exercises before the WOD starts. You should be working these movements into your warm-up.
Take a few minutes to check out some of the videos posted on CrossFit 864 Facebook before you come to the gym.
Train Hard - Train Smart
"No one ever drowned in sweat."
Hope that all of you had a great weekend and we look forward to seeing you today as we kick off another great week of hard work together. Remember if it were easy everyone would be doing it.
BE STRONG!
Jay and Janice
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