Today's schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Yet to all who did receive him, to those who believed in his name, he gave the right to become children of God— children born not of natural descent, nor of human decision or a husband’s will, but born of God.”
-John 1:12-13
Do you wish to be great? Then begin by being. Do you desire to construct a vast and lofty fabric? Think first about the foundations of humility. The higher your structure is to be, the deeper must be its foundation.
-Saint Augustine
Warm-up starts promptly at scheduled times above.
Buy in = 5 Burpee penalty for every minute that you are late or you can wait until the next scheduled WOD begins. Trying to keep the workouts running on time.
Reminder - August dues (by August 2) Thank you very much for your consideration!
Squat 1-1-1-1-1 (work up to your 1 RM)
2 x L-Sit for time
21-15-9 reps of:
Curtis P (95/65)
Burpee
1 Curtis P = Hang Squat Clean, Lunge Left Leg, Lunge Right Leg (bar remains in the rack position), Push Press. Return bar to hang position and repeat the complex.
Hope that you had a great weekend! Now let's get this week started off strong. What do you need to squat today to get a PR? Post your last 1RM on the board when you arrive at the gym today.
Post your numbers on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
-Saint Augustine
Warm-up starts promptly at scheduled times above.
Buy in = 5 Burpee penalty for every minute that you are late or you can wait until the next scheduled WOD begins. Trying to keep the workouts running on time.
Reminder - August dues (by August 2) Thank you very much for your consideration!
Squat 1-1-1-1-1 (work up to your 1 RM)
2 x L-Sit for time
21-15-9 reps of:
Curtis P (95/65)
Burpee
1 Curtis P = Hang Squat Clean, Lunge Left Leg, Lunge Right Leg (bar remains in the rack position), Push Press. Return bar to hang position and repeat the complex.
Hope that you had a great weekend! Now let's get this week started off strong. What do you need to squat today to get a PR? Post your last 1RM on the board when you arrive at the gym today.
Post your numbers on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
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