Thursday June 14, 2012

CrossFit864


“If you then, who are evil, know how to give good gifts to your children, how much more will the heavenly Father give the Holy Spirit to those who ask him!”
-Luke 11:13


You only keep what you give away. 
-R. E. Phillips


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


Today's Workout
Part 1 - On whiteboard (starts promptly at times above)


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


Part 3 - Conditioning 
Complete as many rounds as possible in 15 minutes:
7 Strict Pull-ups (dead hang)
7 Push Press (load = 50% of today's 1 RM)
7 Double-unders (or 21 singles)


Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice