Monday May 14, 2012

CrossFit864


“Charm is deceitful, and beauty is vain, but a woman who fears the LORD is to be praised.”
-Proverbs 31:30


"It takes a great deal of character strength to apologize quickly out of one's heart rather than out of pity. A person must possess himself and have a deep sense of security in fundamental principles and values in order to genuinely apologize." 
-Stephan Covey


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


Part 1
Posted on the whiteboard - starts together as a group at times posted above.


Part 2
Strength - Floor Press 1-1-1-1-1 


Work up to a 1 RM - Go for a PR! Strength is our primary focus today.


Strict reps on the floor press. 
Legit reps = legs fully extended and butt stays on the floor throughout the entire movement. Elbows must touch the floor on each rep. Cheat reps = No rep! If you are spotter call your partner out if the rep in no good.


Part 3
Conditioning - Complete 10 Rounds for time - AFAP


10 Push-ups (CF hand release)
10 T2B


BE STRONG!
Jay and Janice