Monday December 12, 2011

CrossFit864


Christmas Light Run - from CrossFit864 at 7:00p.m. tonight.


“Therefore the Lord himself will give you a sign. Behold, the virgin shall conceive and bear a son, and shall call his name Immanuel.”
Isaiah 7:14

One of the most glorious messes in the world is the mess created in the living room on Christmas Day. Don't clean it up too quickly.
-Andy Rooney


Warm up - starts at: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Strength Cycle - Week 2


Deadlift 3-3-3-3-3


Complete 7 Rounds as fast as possible.


3 Deadlifts @ 80% of 3 RM
9 T2B 
15 DU's (scaled = x 4 singles)


Train Hard - Train Heavy - Train Smart


Quality Work - Proper Form and Full Range of Motion on all reps.


The Word of Life:
That which was from the beginning, which we have heard, which we have seen with our eyes, which we looked upon and have touched with our hands, concerning the word of life—the life was made manifest, and we have seen it, and testify to it and proclaim to you the eternal life, which was with the Father and was made manifest to us—that which we have seen and heard we proclaim also to you, so that you too may have fellowship with us; and indeed our fellowship is with the Father and with his Son Jesus Christ. And we are writing these things so that our joy may be complete.
1 John 1:1-4


BE STRONG!
Jay and Janice