Thursday August 30, 2012

CrossFit864

Even if that person wrongs you seven times a day and each time turns again and asks forgiveness, you must forgive.”
-Luke 17:4

He who cannot forgive breaks the bridge over which he himself must pass.
-George Herbert

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

Reminder - September Dues 
(No later than September 1) Thank you!

Part 1 - Starts at times posted above

Part 2 - Strength / Floor Press - work up to a 3 RM

Part 3 - Conditioning / 18 Minutes
40 Push-ups (hand release)
20 T2B

30 Push-ups (hand release)
15 T2B

20 Push-ups (hand release)
10 T2B

When finished above - In the remaining time complete as many KBS as possible. The number of reps completed at the end of 18 minutes is your score. 
Load = 24kg./16kg.

Post WOD - Stretch/Mobility & Hydrate/Refuel (EAT!)

Train Hard. Train Heavy. Train Smart

Yoga at CF864 on Saturday September 1 at 9:30a.m. $6.50 per person. Get signed up on the board in the gym. You do not have to be a CF864 member to join us for Yoga.

See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone.
-1 Thessalonians 5:15 

Stronger than Yesterday!

BE STRONG!
Jay and Janice