Tuesday May 1, 2012

CrossFit864

Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:31-32


Dependence upon God makes heroes of ordinary people like you and me!
-Bruce Wilkinson


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


Warm-up/skill work for this week posted on the whiteboard - this is part of today's workout. You will have time to incorporate your own skill/mobility work between the warm-up and WOD.


Reminder - May dues (by Wednesday May 2nd) 
Thank you!


Today's workout


EMOM - 15


4 Thrusters
4 Burpees 


RX'd Load = 95/65 From the ground - no rack
Burpees = feet must clear the floor / clap overhead


The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway


Abdominal strength - (NTF) 60 K2E (complete as many unbroken reps as possible - post the number of breaks.)


Full Range of Motion and FORM! Get dialed in! Get ready to do hard work!


It's Tuesday....how's your nutrition looking so far this week?


Are you signed up for the Pump and Run?

BE STRONG!
Jay and Janice