Thursday March 29, 2012

CROSSFIT864


"No Whining Zone"


Be careful what you think, because your thoughts run your life.
-Proverbs 4:23


“The greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances.” 
-Martha Washington


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


Train Hard - Train Heavy - Train Smart - Have Fun


Reminder - April Dues (by April 2) Thank you!


When you arrive grab a piece of PVC and get your warm up started. Warm-up posted on whiteboard.


All workouts start as a group.


Complete as many reps as possible in 5 minutes:
Deadlift (135/95)
Box Jump (24/20)


1 Deadlift
1 Box Jump


2 Deadlifts
2 Box Jumps


3 Deadlifts
3 Box Jumps


Continue by adding a rep each round for 5 minutes. Post the number of rounds/reps that you are able to complete.


4 Minute Rest (Adjust the weight on your DL bar during this time)


"Diane"
21-15-9 Reps of:
225 pound Deadlift
Handstand Push-ups


RX'd = unassisted HSPU (no bands, no help getting into position)


Post Workout - Hydrate. Mobility/Stretch. Refuel 


CrossFit864 Visors
Let Gunny know if you are interested in a "Headsweats Visor" Getting an order together and you can pre-order by Monday April 2 if you want one. Pick the color of visor and font color. $22
Colors: Black, White, Red, Royal, Light Pink, Hot Pink, Grey


Post your results on CrossFit864 Facebook


There has been a lot of hard work getting done this week. Remember that real fitness is earned. Earn some today!


Excuses or Results - You can't have both


BE STRONG!
Jay and Janice