CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Therefore encourage one another and build each other up, just as in fact you are doing.”
-1 Thessalonians 5:11
"Your training partner's name is pain. You start out trying to ignore him. Can't do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say "Please stop, please go away. I promise never ever to do this again if you just leave me alone." But he won't. Pain only climbs off if you do. Then you're beaten. "
- Scott Martin
Warm-up - starts as a group
Back squat 1-1-1-1-1
1 RM today on squats. Go for a PR! What was your strongest attempt during the last squat cycle?
AMRAP - 15 minutes
5 C2B Pull-ups (M=chest to bar / W= chin over bar with no assistance)
30 second Ring L-sit hold (or on dip bars)
5 Jumping squats
100 meter sprint (sprint to 50 meter mark, reset and sprint back)
Abdominal strength - as a group complete 3 rounds:
Hollow rock - 30 seconds
Plank hold - 30 seconds
30 Sit-ups
Train Hard - Train Smart
Post your workout on CF864 Facebook
http://www.facebook.com/#!/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
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