Thursday August 2, 2012

CrossFit864


“You are my refuge and my shield; your word is my source of hope.”
-Psalm 119:114


"Today's accomplishments were yesterday's impossibilities."
-Robert H. Schuller


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


Today's Workout - Warm-up starts PROMPTLY at times above. Please arrive on time.


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


Part 1 - Posted on whiteboard (Not optional) 


Part 2 - Strength / Press 3-3-3-3-3


Part 3 - Conditioning / Complete 3 Rounds - AFAP:
21 Kettlebell Swings (24kg./16kg.)
15 Ball Slams
Run 600 Meters (to 200 and back then to 100 and back)


Post WOD - Hydrate - Stretch/Mobility - Refuel (EAT)


BE STRONG!
Jay and Janice