Monday May 23, 2011

CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.”
-Galatians 5:13

"To be humble to superiors is duty, to equals courtesy, to inferiors nobleness."
-Benjamin Franklin

WOD (a)
Warm-up as group posted on whiteboard

WOD (b)
Back Squat 5-5-5-5-5 (work up to a 5 rep max)
Remember proper form is what gets you get strong without getting injured.
Always have someone spotting you on squats.

WOD (c)
5 Rounds for time:
5 Man makers (Kbell or Dbell - select a challenging weight)
20 K2E (knees to elbows)
30 step walking lunge (straight count - each step is a rep)
400 Meter run

Post your stats on CrossFit 864 Facebook

Train Hard - Train Smart

Hydrate - Stretch - Refuel

Hope that everyone had a great weekend and Monday is off to a good start!

BE STRONG!
Jay and Janice