Tuesday August 2, 2011

CrossFit 864


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.
-Philippians 2:3-4


You can't climb up to the second floor without a ladder. When you set your aim too high and don't fulfill it, then your enthusiasm turns to bitterness. Try for a goal that's reasonable, and then gradually raise it.
-Emil Zatopek


Body fat Test - We are trying to schedule the next time for the Body Fat Tank at CF 864. If you are interested please let us know what weekend works best for you. We will base it on when the majority of you can be there. Post your response on CrossFit 864 Facebook so that we can have everyones response (dates) together.

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 Tuesday August 2) Thank you very much for your consideration!


3 Rounds for time:


Rx'd =
800 meter run
12 Deadlifts, bodyweight on bar
21 Box jumps (24/20)
12 Chest to bar pull-ups


Post WOD - Hydrate. Stretch. Refuel


Question of the day - Post your response on CF864 Facebook. 
Do you check the blog and skip WODs on the days that they look challenging? Hooyah to those of you that show up no matter how tough it's going to be! This makes you a stronger and tougher athlete! 


How's your nutritional habits looking today? Eating junk = Feeling like junk and performing like junk? 


Monday was a great start to a great new week. Proud of the hard work on the 1 rep squats and Curtis P's.


BE STRONG!
Jay and Janice