Tuesday February 7, 2012

CROSSFIT864


No, it doesn't get any easier.


“Whoever pursues righteousness and kindness will find life, righteousness, and honor.”
-Proverbs 21:21


The abundant life does not come to those who have had a lot of obstacles removed from their path by others. It develops from within and is rooted in strong mental and moral fiber.
-William Mather Lewis


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


Warm-up starts promptly at the times posted above. Please don't just stand around when you arrive - get started on your warm up (Legit Warm-up!) so that we can keep the workouts running on schedule. Thanks!


A. Complete as many reps as possible in 5 minutes:


TGU's (Turkish Get Ups)
Rotate arms after each get up. Select a weight that will challenge you but allow you to work for the entire 5 minutes.


then- Complete 4 rounds AFAP:


Run 400 Meters
5 One Arm Floor Press w/ Kbell or Dbell (5 ea. side) AHAP
10 Ball Slams
15 K2E (Knees to Elbows)


Go Hard and Fast! 


Abdominal Strength: 2 x 
30 Second Hollow Rock Holds / 20 Unanchored Sit-ups


BE STRONG!
Jay and Janice