CrossFit864

“For through the grace given to me I say to everyone among you not to think more highly of himself than he ought to think; but to think so as to have sound judgment, as God has allotted to each a measure of faith.”
-Romans 12:3

It may be hard for an egg to turn into a bird: it would be a jolly sight harder for it to learn to fly while remaining an egg. We are like eggs at present. And you cannot go on indefinitely being just an ordinary, decent egg. We must be hatched or go bad.
-C.S. Lewis

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

REMINDER – July Dues (due July 1st) Thank you!

HYDRATE, HYDRATE, HYDRATE….

Part 1 – Posted on whiteboard

Part 2 – Strength 
Deadlift 3-3-3-3-3

Part 3 – Conditioning
21-15-9 Reps of:
Deadlift (Load = 60% of heaviest 3 rep set)
Ring Dips

Part 4 – Abdominal Strength 
2 x max time L-Sit/ L-Hold on rings

Post Workout – Hydrate, cool down, mobility/skill work, stretch 

Train Hard. Train Heavy. Train Smart

I don’t get why gyms have mirrors…I know what I look like. That’s why I’m there. 
-Unknown

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BE STRONG!
Jay and Janice