Friday December 14, 2012

CrossFit864 Strength and Conditioning

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

"It came without ribbons!  It came without tags!  It came without packages, boxes or bags!"... Then the Grinch thought of something he hadn't before!  "Maybe Christmas," he thought, "doesn't come from a store.  Maybe Christmas... perhaps... means a little bit more!" 
-Dr. Seuss, How the Grinch Stole Christmas!

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above.

WOD - 10 RFT of:

3 Push Press (Load - AHAP/Unbroken reps)
10 Step (total) Weighted Walking Lunge - Kbell through legs
50 Meter Sprint (all out sprint. not a jog)

Select a challenging load on the push press and lunge

Cash Out - Finish Strong!


Be ashamed to die until you have won some victory for humanity.  
-Horace Mann

Today's off the wall fact that probably means nothing to anyone is:
On this day in history December 14, 1947 -  The National Association for Stock Car Auto Racing (NASCAR) is founded in Daytona Beach, Florida

Annual Christmas Run - Tuesday December 18

Leaves CF864 at 7:00p.m. This is a "Fun Run or Walk"
Invite your family and friends.

Check us out at CrossFit864 on Facebook

Check out the new tee shirts, hoodies at the gym.

Check the whiteboard for news, updates and other cool stuff.

Hope your week was a good one!

BE STRONG!
Jay and Janice