CrossFit 864
Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
/7:00p.m. (trial time slot)
“The grace of the Lord Jesus Christ and the love of God and the fellowship of the Holy Spirit be with you all.”
-2 Corinthians 13:14
“Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.”
-Ronald E. Osborn
Warm-up (starts promptly at scheduled times above)
The clock in the gym has been been calibrated so no more excuses about the clock being 30 seconds fast. Out of respect for fellow CrossFitters (that show up on time) please be punctual and help keep the WODs rolling. Also, if you get warmed up and get your equipment squared away please be patient while others are getting prepared - some take longer to get prepared and we do not want anyone to rush and risk injury or not fully understand how the workout will unfold. It's not good when we call 3-2-1-Go and someone asks "now what are we doing?".....
WOD - Strength (week 2)
Floor Press 3-3-3-3-3
AMRAP - (complete as many rounds as possible) in 10 minutes:
10 Ring push-ups
10 Weighted step ups
Step ups - Load = AHAP. Weight held in rack position. 5 Step ups each leg alternating left/right on each rep.
Abdominal strength:
3 x 1 minute plank holds
50 Hollow Rocks
2 x 400 meter run. Partner up grab a stopwatch and time each other. Partner 1 run - Partner 2 keep time / alternate.
Train Hard - Train Smart
Post your heaviest 3 rep load on floor press and rounds completed in 10 minutes on CrossFit 864 Facebook. Be part of the CF864 community - post your weight/time today even if you don't normally post along with the other guys and girls.
What can you do to encourage someone around you today?
Have a great day!
BE STRONG!
Jay and Janice
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