Tuesday June 19, 2012

CrossFit864


“Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
-Ephesians 6:4


"Spirit has fifty time the strength and staying-power of brawn and muscle."
-Mark Twain


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


Today's Workout - starts promptly at times above. If you show up after Part 1 has started wait until the next scheduled group starts.

Part 1 - Posted on whiteboard
Work on your weakness (your goat) - you will not conquer your weakness if you ignore it. Spend a little time getting better today.


Part 2 - Complete 6 Rounds - AFAP
2 Push Press (for load - select a challenging weight)
6 KBell Swings (32kg./24kg.)
12 Air Squats (Deep) - Focus on the quality of your reps.
50 Meter Sprint 
(sprint to 50 meter mark and walk back to start for recovery)


If you select a light weight (one that is not challenging) then you will not get the full benefits of this workout.


Part 3 - Abdominal Strength
3 x 20 Hollow Rock (unbroken)
30 Second plank hold between each 20 hollow rocks


Train Hard. Train Heavy. Train Smart. Have Fun!


Post your workout on CrossFit864 Facebook


Yoga - this Thursday with Ashley Hibbitts at 7:15p.m. $6.50 


Last week to get signed up for CrossFit864 Kid's Camp.


BE STRONG!
Jay and Janice