Friday April 20, 2012

CROSSFIT864


“But in fact Christ has been raised from the dead, the firstfruits of those who have fallen asleep. For as by a man came death, by a man has come also the resurrection of the dead. For as in Adam all die, so also in Christ shall all be made alive.”
1 Corinthians 15:20-22


“Now and then it's good to pause in our pursuit of happiness and just be happy.” 
-Guillaume Apollinaire


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


Warm-up: Posted on whiteboard and starts promptly at times posted above. Please do not jump into a WOD (strength or metcon) after it has already started. Thanks for your respect and consideration for the schedule. 


Today's WOD


Complete 3 rounds AFAP:
3 Ground to Shoulder - For load/AHAP
9 Ring Dips (chest touches rings each rep)
15 Box Jumps (24/20)
200 M Sprint


1 x 400 M Farmers Walk (each time you put the weight down count a penalty)
Penalty = 50 unanchored sit-ups each time the weight touches the ground


Train Hard - Train Heavy - Train Smart


Get signed up for the "Pump and Run" on May 5


Thanks,


BE STRONG!
Jay and Janice