Monday February 6, 2012

CROSSFIT864

“For the word of the LORD is upright, and all his work is done in faithfulness. He loves righteousness and justice; the earth is full of the steadfast love of the LORD.” 
Psalm 33:4-5


“If we all did the things we are capable of doing, we would literally astound ourselves.” 
-Thomas A. Edison


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


Remember that our primary focus today is the strength work and the 10 minutes of conditioning is assistance work. Why do we do strength work? To get STRONG(er)! So don't squat the same weight that you have squatted for the last 3 squat cycles. Partner up and push it today!


Strength - Week 1 


Back Squat 5-5-5-5-5 (work up to a 5 RM)


Starting as a group-


In 10 minutes complete as many rounds as possible:


10 Front squats (135/95)
5 C2B Pull-ups


Abdominal Strength-
2 x 1 Minute Plank Hold / 50 straight count flutter kicks


Train Hard - Train Heavy - Train Smart


Post heaviest 5 rep load on back squats and rounds completed on CrossFit864 Facebook


Looking forward to kicking off a great new week at CF864! 


Proud of all of our CF864 crew (along with all of the other athletes) that came out to run the half marathon on Saturday. A BIG Thanks to all of you that volunteered and supported the runners - you guys were great! It was awesome to see the community aspect of CrossFit at it's finest. Thank you!


BE STRONG!
Jay and Janice