Wednesday December 21, 2011

CrossFit864


“The Birth of Jesus Christ - In those days a decree went out from Caesar Augustus that all the world should be registered. And Joseph also went up from Galilee, from the town of Nazareth, to Judea, to the city of David, which is called Bethlehem, because he was of the house and lineage of David, to be registered with Mary, his betrothed, who was with child.”
Luke 2:1, 4-5


He who has no CHRISTmas in his heart will never find Christmas under a tree.


Ellen: Clark, I think it'd be best if everyone went home... before things get worse.
Clark Griswold: WORSE? How could things get any worse? Take a look around here, Ellen. We're at the threshold of hell. 
-National Lampoon's Christmas Vacation


Warm-up's start promptly at: 5:15a.m./9:00a.m.


Complete the following for time - As fast as possible:


50 One Arm Kettlebell Push Press
5 reps each arm. Do not put the kbell down until you reach 50.


50 Ball Slams 


50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)


50 One Arm step-ups holding Kettlebell
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch - 5 on left leg with kbell on left side. Rotate until you reach 50. 


Load for today - AHAP! Post load with time.


Train Hard - Train Smart


Hope that you week is going well! Great job to all of you that showed up to do "A Frogman's Christmas" on Tuesday! We had some serious mojo in the gym! Proud of all the hard work at every level! Love to see you guys motivating each other to go hard. These are the workouts that really build mental toughness.


"Do Today What Others Won't, Do Tomorrow What Others Can't"


Last Reminder - we need your name on the board along with the dish that you plan on bringing if you are coming to the CF864 Christmas Party at Luke and Michelle's this Thursday night. We are doing a $10 gift swap. NO 6:15p.m. WOD Thursday night. Hope that all of you can make it. 


BE STRONG!
Jay and Janice