Thursday December 22, 2011

CrossFit864


“And while they were there, the time came for her to give birth. And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.”
-Luke 2:6-7


The only blind person at Christmastime is he who has not Christmas in his heart.
-Helen Keller


Aunt Bethany: Is your house on fire, Clark?
Clark Griswold: No, Aunt Bethany, those are the Christmas lights. 
-Christmas Vacation


Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m.
No 6:15p.m. workout today.


Reminder - CF864 Christmas party tonight at 7:00p.m.
-Each person bring a $10.00 gift (gift swap)
-Bring a dish (your choice) check the board to see what others are signed up for.
-Hope that all of you can make it.
Luke and Michelle Comptons home - 124 Left Bank Ct. Laurens


Strength Cycle - Week 3


1 RM PR - strength is our primary focus today. What was your one rep max (press) on the last strength cycle? 


Press 1-1-1-1-1


Load the bar!


Rx'd=


Complete as many rounds as possible in 15 minutes:


5 Ground to Overhead (anyway) 75% of todays 1RM
7 K2E
9 Lateral Hops - over bar that you are using for G2OH (single count)


Train Hard - Train Smart


Who's in?


Post your heaviest load and rounds completed on CrossFit 864 Facebook. Let's see all of you that check out the CF864 page post your times today. 


Check out the new long sleeve t-shirts at the gym.


BE STRONG!
Jay and Janice