Thursday July 28, 2011

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


“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,”
-Hebrews 12:1


Do not underestimate the determination of a quiet man.
-Iain Duncan Smith


Wam-up / Mobility Drills


All workouts will start on time (see schedule above) If you arrive after the scheduled workout time please wait until the next WOD begins. Thanks for your consideration. The warm up starts as a group and the workout will start within 10-15 minutes. 


WOD


Floor press 3-3-3-3-3


a.) Max time in handstand hold


b.) AMRAP - 10 minutes


2 Deadlift - 75% of your last 1 RM
10 Clapping Push-ups


Train Hard - Train Smart


Check the CrossFit 864 Facebook page for gym updates and training videos.


Are you planning on attending the CF864 cookout, team WOD on Friday August 5? We need a headcount if you plan on attending. 


Have a great day!


HYDRATE!


BE STRONG!
Jay and Janice