Wednesday April 18, 2012

CrossFit864


Christ the Wisdom and Power of God
"For the word of the cross is folly to those who are perishing, but to us who are being saved it is the power of God.” 
1 Corinthians 1:18


How few there are who have courage enough to own their faults, or resolution enough to mend them.
-Benjamin Franklin


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


Today's warm-up posted on whiteboard. If you plan on doing the WOD, plan on doing the warm-up. Arrive on time and kick it off! It's going to be a great morning at CF864. Show up ready to do hard work.


EMOM - 12 Minutes of:


3 KB C&P (3 each arm)
5 Ball Slams


Load = Use appropriate weight based on your strength level - AHAP.
Don't use the same weight every workout...grab something heavier today. Let's get stronger and not be content where we are. Are you planning on using the same kettlebell and slam ball forever? Kick it up today!


10 Burpee penalty for each round that you do not get completed in time. To be done at the end (after) the workout. Count them up and knock them out.


Look forward to seeing you Wednesday morning!


BE STRONG!
Jay and Janice