Monday August 6, 2012

CrossFit864


“The teaching of your word gives light, so even the simple can understand.” 
-Psalm 119:130


Any fool can criticize, condemn, and complain but it takes character and self control to be understanding and forgiving.
-Dale Carnegie


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


Reminder - August Dues (No Later than August 1) 
Thank You!


Today's Workout


Part 1 - Posted on whiteboard


Part 2 - Strength / Back Squat 1-1-1-1-1 


Part 3 - Conditioning / Complete 4 Rounds of:


Each round =

3 Minute AMRAP 
10 Step-ups (HEAVY) Alternating - 5 each leg
 5  K2E  
10 Jumping Split Squats (EXPLOSIVE) - 5 each leg


Rest 1 Minute


Post heaviest one rep squat (Hope that you PR'd!) and post rounds completed for each 3 minute AMRAP. 


Full Range of Motion on your squats! Don't waste your time loading the bar with a weight that you can't reach parallel with. Work on your depth! What keeps you from squatting? Work on it if you want to get better.


Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice