Monday June 4, 2012

CrossFit864


“A soft answer turns away wrath, but a harsh word stirs up anger.”
-Proverbs 15:1


“Speak when you are angry– and you will make the best speech you’ll ever regret.”
-Laurence J. Peter (1919 – 1988)


“If someone were to pay you 10 cents for every kind word you ever spoke and collect from you 5 cents for every unkind word, would you be rich or poor?”

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


Reminder - June Dues (due June 1st) Thanks! 


Today's Workout - June 4


Part 1 - Posted on board - Prep for Squats/Today's Conditioning
Be ready to start this as a group at the posted times above. Help us keep the WOD's running on schedule. 


Part 2 - Strength  
Back Squat 3-3-3-3-3


Part 3 - Conditioning
Complete 4 Rounds - AFAP:
25 Air Squats (Deep)
400 Meter Run


If you can't get to or below parallel on squats then it's a good idea to spend some time working on your mobility. Try to get into the squat stretch on a daily basis until you gain mobility and flexibility in your hips and hamstrings. What is keeping you from doing a good squat?


Train Hard. Train Heavy. Train Smart


Check us out at CrossFit864 on Facebook


Check out the new "CF864 T's"...See Gunny for your size and color.


Hope that everyone had a great weekend! Ready to kick off a new week CrossFit style!


Thanks!


BE STRONG!
Jay and Janice