Thursday December 15, 2011

CrossFit 864

Birth of Jesus Foretold 
“In the sixth month the angel Gabriel was sent from God to a city of Galilee named Nazareth, to a virgin betrothed to a man whose name was Joseph, of the house of David. And the virgin’s name was Mary. And he came to her and said, "Greetings, O favored one, the Lord is with you!”
Luke 1:26-28


“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”  
-Ronald Reagan 


Today's schedule - Warm ups start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Strength cycle - week 2


Press 3-3-3-3-3


Complete the following for time:


Rx'd = do not break up into rounds.


50 Pull-ups
100 Push-ups
150 Sit-ups
2400 Meter Run 


Pull-ups - any form of pull-up is acceptable (kipping, butterfly, dead hang)
Push-up - CF Hand release 
AbMat Sit-up - Anchored or Unanchored (your choice)


Train Hard - Train Smart - Have Fun


Always be prepared.


BE STRONG!
Jay and Janice