CrossFit 864
Today’s schedule – 4:15p.m./5:15p.m./6:15p.m.
“For everyone who does wicked things hates the light and does not come to the light, lest his works should be exposed. But whoever does what is true comes to the light, so that it may be clearly seen that his works have been carried out in God.”
-John 3:20-21
“What this power is, I cannot say. All I know is that it exists…and it becomes available only when you are in the state of mind in which you know exactly what you want…and are fully determined not to quit until you get it.”
-Alexander Graham Bell
Are you dedicated and determined?
CrossFit is about constantly varied training, we train for the unknown and the unknowable. The art behind constantly varied and random programming prepares you to be able to perform in a broad range of tasks.
You will get the full benefits of CrossFit when you understand that the benefits are in the movements with large doses of intensity added in. Do this and you can be a true firebreather! But you have to show up for the WODs!
Reminder – October dues (By October 2) Thanks guys!
Warm up
Today’s WOD – For time:
1 x 50 DU’s or Singles x 4
4 Rounds of:
5 Man Makers
10 Strict Pull-ups (Deadhang – No kipping)
15 One Arm OH Squat w/ Dbell (use one of the dbells used for man makers)
400 Meter Run
1 x 50 Hollow Rocks
Time stops when last hollow rock has been completed.
15 total reps on OHS and you can divide them between left and right arm as needed.
Train Hard – Train Smart
Tonight – Friday starting at 7:00p.m. we are doing 12 hours of WODs and you are invited to join us. the WODs will start on the hour and will be posted prior to each hour. Please let us know if you plan on participating.
Thanks for your hard work this week guys!
BE STRONG!
Jay and Janice