Monday November 19, 2012

CrossFit864 Strength and Conditioning

O give thanks to the LORD, for He is good; For His lovingkindness is everlasting.
-1 Chronicle 16:34

The unthankful heart discovers no mercies; but let the thankful heart sweep through the day and, as the magnet finds the iron, so it will find, in every hour, some heavenly blessings.
-Henry Ward Beecher

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

We will take a break on the strength cycle this week and resume week 2 on Monday (11-26) with Back Squats on Monday and Press on Thursday for triples (3 RM) this will keep us from having to split it up this week.

Warm up - starts 15-20 minutes before the buy in. 

Buy In - Starts at times posted above. 

WOD - Complete AFAP:

30 Squats (to med ball)
30 Ball Slams
30 Pull-ups (chin over bar)
30 Kettlebell Swings (24kg/16kg)
30 Box Jumps
30 K2E
30 Push-ups (HR)

Cash Out - Finish the WOD strong!

Thanksgiving Week Schedule:

Monday - Wednesday normal hours
No WOD Thanksgiving Day - Saturday

Monday November 26 - normal hours

Check for WODs posted throughout the holiday period.

We hope that you enjoy plenty of family time!

Next Yoga - December 8th

CF864 Half Marathon training schedule for the week posted on the whiteboard at the gym. Entry forms are here - grab one and get signed up before the entry fee goes up at the end of the month.

Check us out at CrossFit864 on Facebook

No people on earth have more cause to be thankful than ours, and this is said reverently, in no spirit of boastfulness in our own strength, but with the gratitude to the Giver of good who has blessed us.
-Theodore Roosevelt

What are you thankful for today?

Have a great week!

BE STRONG!
Jay and Janice