Tuesday December 6, 2011

CrossFit864


“So Jesus again said to them, "Truly, truly, I say to you, I am the door of the sheep. I am the door. If anyone enters by me, he will be saved and will go in and out and find pasture. The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
-John 10:7,9-10


A good conscience is a continual Christmas.
-Benjamin Franklin


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


Reminder - December dues (by December 2nd) Thanks!


WOD - Rx'd=


Complete as many rounds as possible in 5 minutes:
5 Handstand Push-ups
5 DU's (singles x 4)


continue with the clock still running-


3 Rounds:
12 Goblet Squats (Kbell or Dbell) AHAP (post weight used)
25 Supine Ring Pull-ups
50 AbMat Sit-ups (unanchored)


How to perform a Supine Ring Pull-up:
To perform Sup Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands. Chest touches the rings. Keep your back tight and flat, do not sag while performing this exercise. 


Goblet Squat - See demo video posted on CrossFit864 Facebook


Post WOD - Hydrate. Stretch/Mobility. Refuel (EAT!)


Train Hard - Train Smart


Have you signed up for the CF864 Christmas party? You are invited and we hope that you can make it. See sign up on the whiteboard in the gym.


Check out Gunny's new sweat shirts at the gym. 


Hope that your week is off to a great start!


BE STRONG!
Jay and Janice