Tuesday September 20, 2011

CrossFit 864


Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m./7:00p.m. (7:00 trial time during September)


When you talk, do not say harmful things, but say what people need—words that will help others become stronger. Then what you say will do good to those who listen to you.
-Ephesians 4:29


Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.
-Vince Lombardi


Warm-up


Today's WOD


"Fran"


21-15-9 Reps, for time:


Thrusters - 95 pounds
Pull-ups


Girl's Rx load for CF864 Athletes = 65 Pounds.


Train Hard - Train Smart


Remember that "Form and Full Range of Motion" is more important than a fast time with poor form.


What's your best Fran time? Today is going to be a PR day! Show up ready to do hard work!


Post your time on CrossFit 864 Facebook


Monday was a great start to a new week in the box. Heavy back squats with a lot of 3 RM PR's! 


BE STRONG!
Jay and Janice