Monday February 20, 2012

CrossFit864


“Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
1 John 4:11-12


All Christians are but God’s stewards. Everything we have is on loan from the Lord, entrusted to us for a while to use in serving Him.
-John MacArthur

Today's Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Strength - (week 3) Back Squat 1-1-1-1-1


Strength is our primary focus today so partner up and go hard and heavy and set a new PR! Make sure that you pay attention and spot each other close when the weight gets heavy. 


Every 30 Seconds Complete:


1 Back Squat @ 70% of your 1 RM today
Kettlebell Swings


1 Back Squat then 1 Kettlebell Swing
1 Back Squat then 2 Kettlebell Swings
1 Back Squat then 3 Kettlebell Swings
Continue until you can't complete reps within the 30 seconds.


Load on Swings - 16kg./24kg.
Challenge Load for the "Beast in the Box" 24kg./32kg.


Abdominal Strength - Pick one of the following and complete as many as possible in 3 minutes (goal = as many reps as possible unbroken)
-Weighted sit-up (guys 45lb. plate / girls 25lb. plate)
-Plank Hold (as long as possible in 3 minutes)
-L Hold on PVC Parallettes (as long as possible in 3 minutes)


Post load on squats and load (Kbell) and rounds completed on CrossFit864 Facebook.


Train Hard - Train Heavy - Train Smart


Looking forward to kicking off a great new week with all of you!


BE STRONG!
Jay and Janice