CrossFit864

“For I know that my Redeemer lives, and at the last he will stand upon the earth.”
-Job 19:25

To be like Christ is to be a Christian.
-William Penn

Today’s Schedule – Warm-ups start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – May dues (due by Wednesday May 2nd) Thanks!

This weeks warm-up posted on the whiteboard – This is part of the Workout of the Day. 

Go ahead and put your initials on the board under Rx’d or Scaled before the workout starts.

Strength – Floor Press 5-5-5-5-5

RX’d
Legs extended throughout the press. Butt and shoulders must stay on the mat. 
Butt comes off the floor = NO REP! Why load the bar with a weight that causes you to use bad form to get it locked out? We are testing upper body strength not today hip strength. Keep it legit.

then – starting as a group

Complete as many rounds as possible in 15 minutes of:
5 CF Hand Release Push-ups
7 Supine Ring Pull-ups (legs extended – not on box)
9 Air Squats (Deep)

Are you signed up for the “Pump and Run” Bench Press and 5k Challenge? Get  signed up if you plan on participating. No Saturday morning sign up.

Train Hard Today!

Post your heaviest 5 rep load on floor press and rounds completed on CrossFit864 Facebook. Thanks to those of you that post (yes, some of our crew post them all…the good ones and the bad ones.) Ya’ll keep the CF864 page alive. Thanks!

A lot of you are losing the battle in the kitchen. 
Remember 70% Kitchen and 30% Gym. You can’t out train bad nutrition. You are wasting your time if you think you can. Junk in = Junk!

We look forward to kicking off a great new week of CrossFit with all of you.

BE STRONG!
Jay and Janice