CrossFit 864

“For because of this you also pay taxes, for the authorities are ministers of God, attending to this very thing. Pay to all what is owed to them: taxes to whom taxes are owed, revenue to whom revenue is owed, respect to whom respect is owed, honor to whom honor is owed.” 
-Romans 13:6-7

I have a great respect for incremental improvement, and I’ve done that sort of thing in my life, but I’ve always been attracted to the more revolutionary changes. I don’t know why. Because they’re harder. They’re much more stressful emotionally. And you usually go through a period where everybody tells you that you’ve completely failed.
-Steve Jobs

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

Today’s “Warm-up” posted on the whiteboard. This is part of today’s CrossFit WOD – not optional. Start your warm-up on time as a group so that we can keep the workouts running on schedule. Thanks for your help with this. 

Please listen up when the workout is being explained so that you will understand the details.

Strength – Squat 1-1-1-1-1
Work up to a heavy single. Go for a PR.

What was your heaviest 1 rep squat on the last squat cycle?

Starting as a group – after all squats have been completed. If you finish first – please be patient while others may take longer to work up to a heavy single. 

Complete 4 Rounds for time: RX’d=
10 Weighted Step-ups (10 each leg – alternate legs each step)
load = holding plate overhead (45/25)
25 Air squats (deep)
100 Single-unders (fast)

Abdominal Strength – Max rep unanchored sit-ups in 3 minutes.

Train Hard – Train Heavy – Train Smart

Post your workout on CrossFit864 Facebook

Constantly Varied – To prepare you for the unexpected.

Looking forward to kicking off a great new week of CrossFitting and getting stronger with all of you! 

BE STRONG!
Jay and Janice