Thursday October 4, 2012

CrossFit864 Strength and Conditioning

Routine is the Enemy!

Praise to God for a Living Hope 
"Praise be to the God and Father of our Lord Jesus Christ! In his great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead,”
-1 Peter 1:3

“The irony is that while God doesn’t need us but still wants us, we desperately need God but don’t really want Him most of the time.” 
-Francis Chan

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

Buy In - Starts promptly at times above

Strength - Press 1 RM (work up to a heavy single)

Conditioning - EMOM 12 Minutes
3 Thrusters (AHAP) at least 75-80% of today's heaviest 1 rep press
4 Burpees - chest to deck, feet must clear floor on jump

Cash Out - Finish Strong

Train Hard. Train Heavy. Train Smart

Are you reaching your goal? How dedicated are you to your goal?

It's a great week for PR's! Show up today ready to push yourself hard and motivate others. 

Getting a supplement order together so please send a message or call by Thursday morning if you need anything. Also, getting another Zensah (compression sleeves) order up so let us know on size and color if you haven't already.

Have a great day!

BE STRONG!
Jay and Janice