Tuesday May 31, 2011

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“No Whining Zone”

“In God, whose word I praise— in God I trust and am not afraid. What can mere mortals do to me?”
-Psalm 56:4

“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare

HYDRATE – drink plenty of water during the day!

Warm-up as a group – please be on time.

Reminder – June dues (by Thursday, 6-2-2011) Thank you!

Back Squat 3-3-3-3-3
– If you did Murph on Monday and your legs are smoked you can catch up the squats on Thursday. Just double up on you strength work – we will be doing Floor Press for 3’s on Thursday.

Max rep sit-ups in 2 minutes.

25-15-10 rep for time:
Push press (95/65)
T2B (toes to bar)
Ball slams (40-50/25-30)

1 x 200 meter OH Plate carry (45/25)

Time ends when you complete the 200 meters. You only do this one time after the 10 round.

Train Hard – Train Smart
It is better to deserve honors and not have them than to have them and not deserve them.
-Mark Twain

Proud of our crew that showed up on Memorial Day ready to do hard work! What a great way to honor a hero and show patriotism and a lot of dedication.

Hero – [heer-oh] 1. a man of distinguished courage or ability, admired for his brave deeds and noble qualities.
2. a person who, in the opinion of others, has heroic qualities or has performed a heroic act and is regarded as a model.
3. a man who is idealized for possessing superior qualities in any field.

BE STRONG!
Jay and Janice