Wednesday August 1, 2012

CrossFit864


“But to all who believed him and accepted him, he gave the right to become children of God. They are reborn—not with a physical birth resulting from human passion or plan, but a birth that comes from God.” 
-John 1:12-13


"It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through."
-Zig Ziglar


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


Today's Workout - Warm-up starts promptly at times posted above


Reminder - August Dues (No later than August 1) 
Thank you!


Part 1 -  Posted on whiteboard For EVERYONE (This is NOT optional) Please don't show up and just stand around - get the run in and grab a piece of PVC and get started.


Part 2 - Complete as many rounds as possible in 15 Minutes:


5 Horizontal Body Row (ring row)
7 Back Extensions (GHD) (Scale = Supermans)
9 Weighted Sit-ups (base load on your strength level) 
Bear Crawl (one length - cone to cone)


Train Hard. Train Heavy. Train Smart. Have Fun


BE STRONG!
Jay and Janice