Tuesday September 4, 2012

CrossFit864

“This is what the LORD says— your Redeemer, the Holy One of Israel: “I am the LORD your God, who teaches you what is good for you and leads you along the paths you should follow.”
-Isaiah 48:17

"The problem with revenge is that it never gets what it wants; it never evens the score. Fairness never comes. The chain reaction set off by every act of vengeance always takes its unhindered course. It ties both the injured and the injurer to an escalator of pain...Why do family feuds go on and on?...the reason is simple: no two people, no two families, ever weigh pain on the same scale."
-Lewis B. Smedes

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

Better three hours too soon than a minute too late.
-William Shakespeare

Reminder - September Dues
No later than September 1 - Thank You!

Part 1 - Starts promptly at the times above.

Part 2 - Strength / Deadlift - 1RM (Max Effort Single)

Part 3 - Conditioning 
5 Minutes of Strategic Deadlift (NO bouncing)
-Rest 3 Minutes
5 Minutes - AMRAP of the following:
3 Burpees (with lateral hop over parallette)-AFAP
3 T2B

Goal = Go Fast and Hard on the burpees and T2B and try to go unbroken for 5 minutes.

FORM! You have heard us say before that we would rather have one quality rep than 5 sloppy, half reps! Limited in your range of motion? How much time are you spending to make it better? 

Set a new deadlift PR today!

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BE STRONG!
Jay and Janice