CROSSFIT864 Strength and Conditioning
“If you love only those who love you, why should you get credit for that? Even sinners love those who love them! And if you do good only to those who do good to you, why should you get credit? Even sinners do that much! And if you lend money only to those who can repay you, why should you get credit? Even sinners will lend to other sinners for a full return.
“Love your enemies! Do good to them. Lend to them without expecting to be repaid. Then your reward from heaven will be very great, and you will truly be acting as children of the Most High, for he is kind to those who are unthankful and wicked. You must be compassionate, just as your Father is compassionate.
-Luke 6:32-36
-Albert Einstein
Warm up - Starts 15-20 minutes before the buy in.
Buy In - Starts promptly at times above.
WOD: 3 x 5 EMOM
EMOM - 5 Minutes of:
10 Kettlebell Swings (32kg./24kg.)
5 Weighted Step-ups (w/ Kbell used for swings)
Rest 1 Minute
EMOM - 5 Minutes of:
5 Power Cleans (135/85)
5 Ball Slams
Rest 1 Minute
EMOM - 5 Minutes of:
5 Thrusters (135/85) From Floor / No Rack
5 Box Jumps (24/20)
Cash Out - Finish Strong
FORM / FROM (Full Range of Motion) on all movements.
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!
Merry Christmas and Happy New Year to the best group of CrossFitters ever!
Thanks for a great 2012!
I hope this is not your New Years Resolution:
To lose just enough weight that your gut doesn't jiggle when you brush your teeth. Set your standards a notch higher than that. What are your 2013 goals? What do you plan on changing? How will you go make these changes?
Check us out at CrossFit864 on Facebook
BE STRONG!
Jay and Janice
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