Friday December 21, 2012

CrossFit864 Strength and Conditioning

If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.
-James 1:26-27

“Our greatest battles are that with our own minds.” 
-Jameson Frank

Today's WOD -5:15a.m./4:15p.m./5:15p.m./No 6:15p.m. today

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

Buy In - Starts promptly at times above.

WOD - 8 RFT:

3 Back Squats (Load - 75% of 1 RM)
6 T2B
9 Dips (Ring or Bar = Rx'd)
Bear Crawl - 1 Length of gym (stay low)

Cash Out - Finish Strong


CF864 Christmas Party tonight from 7-9 at the home of Todd and Brandi Smith.  Address - 391 Lawson Lane, Clinton

New order of sweats, long sleeve tees at the gym. Get your favorite color while they last.

Have a great weekend!

BE STRONG!
Jay and Janice