Thursday September 1, 2011

CrossFit 864


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


Seek the LORD and his strength;seek his presence continually!
-1 Chronicles 16:11


"One dog barks at something, the rest bark at him."
-Chinese Proverb


Reminder - September dues (by Friday September2) Thanks!


Warm-up starts promptly at the scheduled times above. Show up on time so that we can keep the workouts on schedule. The warm-up is important so please take it seriously. This is for your benefit and overall health.


Press 1-1-1-1-1 (Go for a 1RM PR)


then - as a group


AMRAP - 10 minutes:
15 Push press (70% of your 1 RM today)
10 Ball slams 


Abdominal strength
2 x 50 Abmat sit-ups / 50 Flutter kicks 
Alternate 50 of each - 2 rounds.


Train Hard - Train Smart


Check us out at CrossFit 864 on Facebook. Post your workout while you are there.


Monday (September 5) is Labor Day. We are taking a poll to see how many will come to CrossFit if we open for a 9:00a.m. only WOD. We know that many of you will have plans for the day and will take a rest day so we are just just trying to get an idea and want to make it work for you. I will post this question on Facebook. 


Have a great day guys!


BE STRONG!
Jay and Janice