Thursday April 5, 2012

CROSSFIT864


"Constantly Varied To Prepare You For The Unexpected"


If you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.
-Romans 10:9


Give me five minutes with a person's checkbook, and I will tell you where their heart is.
-Billy Graham


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


Reminder - April Dues (No later than April 2) Thank you!


Skill work this week - 
one leg squat (pistol) and/or handstand holds


Today's warm up - posted on the whiteboard


Strength - Press 5-5-5-5-5


Conditioning - Starts as a group


3 Rounds for time - AFAP:
10 Kettlebell Swings (Heavy)
100 Meter Sprint (Fast)


Rest 3 minutes (rest starts when the last person finishes the first 3 rounds)


3 Rounds for time - AFAP:
10 Box Jumps (24/20) 
100 Meter Sprint (Fast)


Rx'd movement standards for today's workout:
Kettlebell swing = American (overhead)
Box jumps = hips must be fully opened on the top of the box
Sprint = to the cone at the 50 meter mark and back


Abdominal strength - accumulate a total of 3 minutes in plank position


Strength is our primary focus so go heavy and get stronger. Remember to fully extend the bar and get fully locked out in an overhead position, not in front of you.


Train Hard - Train Heavy - Train Fast - Train Smart


“God loves you just the way you are, but He refuses to leave you that way. He wants you to be just like Jesus. ” 
-Max Lucado


Check us out at CrossFit864 Facebook


Check the whiteboard for the Easter weekend schedule.


Get signed up for the Pump and Run - Bench Press & 5k Run


Want the results? Show up and do the work.


BE STRONG!
Jay and Janice