Friday August 3, 2012

CrossFit864


Do Work!


“But don’t just listen to God’s word. You must do what it says. Otherwise, you are only fooling yourselves.” 
-James 1:22


When will our consciences grow so tender that we will act to prevent human misery rather than avenge it?
-Eleanor Roosevelt


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


Buy in if you show up late - 5 Burpee Penalty for each minute that you are late.


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


Part 1 - Posted on whiteboard. Complete all of Part 1 before starting Part 2.


Part 2 - Complete the following for time - AFAP:


40 DU's (scaled = x 3 singles)
40 Strict Pull-ups (No kip)
40 Box Jumps (24/20)
40 OHS (45/25 plate) scaled = PVC
40 One Arm Push Press (Kbell) 20 each side
40 DU's (scaled = x 3 singles) 


FORM / FROM (Full Range of Motion)


Quality!
A fast WOD time is not impressive if you have sloppy form and do not use full range of motion. We would rather see a workout with a few quality reps vs. a WOD full of half reps. Work on your mobility if that's what keeps you from doing Full ROM.


Train Hard. Train Heavy. Train Smart


Multi-Family Yard Sale at CF864 Saturday morning starting at 7:30a.m.


All Christians are but God’s stewards. Everything we have is on loan from the Lord, entrusted to us for a while to use in serving Him.
-John MacArthur


BE STRONG!
Jay and Janice