Monday July 23, 2012

CrossFit864


“Then Jesus asked them, "And who do you say I am?" Simon Peter answered, "You are the Christ, the Son of the living God.”
-Matthew 16:15-16


Trying to do the Lord's work in your own strength is the most confusing, exhausting, and tedious of all work. But when you are filled with the Holy Spirit, then the ministry of Jesus just flows out of you.
-Corrie Ten Boom


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


New strength cycle starts this week.


Today's Workout - Start promptly at scheduled times above. Please be on time for the workout that you plan on getting in. Thank you.


Part 1 - Posted on whiteboard


Part 2 - Strength / Back Squat 5-5-5-5-5


Part 3 - Conditioning / For Time - Complete AFAP:


150 Kettlebell Swings (32kg./16kg.)


When you can no longer complete swings with perfect form - stop and complete a 15 step walking lunge. After completing the lunges return to swings until you reach failure again. Continue cycle until you reach 150 swings. Post time and number of penalties.


Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice