CrossFit864 Strength and Conditioning
Let all that I am praise the LORD; with my whole heart, I will praise his holy name. Let all that I am praise the LORD; may I never forget the good things he does for me.”
-Psalm 103:1-2
“Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.”
-H. Jackson Brown Jr.
Today's WOD - 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Warm up - Starts 15-20 minutes before the buy in.
Buy In - Starts promptly at times above.
WOD - 5 RFT:
2 Deadlifts
1 Strict Pull-up
2 Deadlifts
3 Strict Pull-ups
2 Deadlifts
5 Strict Pull-ups
Rx'd Load = 75% of 1 RM (No bouncing. Work on form)
Pull-ups = Palms forward on odd # rounds/palms facing you on even
FROM (Full Range of Motion)
Cash Out - Finish Strong
CF864 Holiday Schedule 2012
December 31 New Years Eve - 9:00a.m. only
January 1 New Years Day - Closed
Open normal schedule January 2 at 5:15a.m.
Saturday - Based on sign up list at the gym. If you plan on coming on Saturday's please sign up. If you sign up please show up. Thanks!
2013 CrossFit864 Half Marathon - Get signed up today.
Check out the new tees, long sleeve tees and sweats at the gym.
Have you set your 2013 goal(s)?
BE STRONG!
Jay and Janice
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