Monday October 31, 2011

CrossFit 864 

"Are you in this week?"


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


“For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.”
-Ephesians 2:8-9


"Pride is concerned with who is right. Humility is concerned with what is right."
-Ezra Taft Benson


Which matters most? Who is right? What is right?


Reminder - November dues (by Wednesday, November 2) Thanks!


Warm up - starts promptly at scheduled times above.


Today's WOD "FGB" 864 Style



In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 


3 Rounds - The stations are:

1. Wall-ball: M (18-20) 10' - W (12-14) 8' 
2. Sumo deadlift high-pull: 75 pounds / 45 pounds 
3. Box Jump: 20" box 
4. Push-press: 75 pounds / 45 pounds
5. Burpees

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. Score is total reps for 3 rounds.


If you use 45 pounds on push press or SDHP - please do not drop the empty bar on the floor. Most bars will take a lot of abuse but dropping an empty bar is one of the fastest way to cause it to bend/warp. Thanks for your consideration.


Train hard - Train Smart

"Happy Halloween" 


Wear your costume to today's WOD. Throw in a trick or treat and you might even get some candy! Sugar free? Probably not! 


Paleo Recipe


http://www.health-bent.com/treats/paleo-gingersnaps


Looking forward to a great week with our CF864 Crew!


Check us out at CrossFit 864 on Facebook 


BE STRONG!
Jay and Janice