Friday May 11, 2012

CrossFit864


Correcting Another Believer (Christian)
“If another believer sins against you, go privately and point out the offense. If the other person listens and confesses it, you have won that person back.”
-Matthew 18:15


A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.
-Christopher Reeve


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


Warm-ups start promptly each day at the scheduled times. 
Please arrive on time. 


Part 1 - Posted on whiteboard (starting as a group)


Part 2 - 3 RFT - AFAP:
Waiters Walk (switch arms at 50 meter mark and return)
15 Strict pull-ups
10 Ground to Shoulders (95/65)
15 Burpees
200 Meter Sprint 


RX'd = 
Load on waiters walk - AHAP (make the Kbell/Dbell weight challenging)
Pull-ups - Full extension at bottom / chin over bar each rep. No kip. 
Girls - no bands. Jumping pull-ups from low box.
Ground to Shoulders - Bar must touch the ground each rep. 


BE STRONG!
Jay and Janice