CrossFit864

When my heart was sad and I was angry, I was senseless and stupid. I acted like an animal toward you. But I am always with you; you have held my hand. You guide me with your advice, and later you will receive me in honor. I have no one in heaven but you; I want nothing on earth besides you. My body and my mind may become weak, but God is my strength. He is mine forever. Those who are far from God will die; you destroy those who are unfaithful. But I am close to God, and that is good. The Lord God is my protection. I will tell all that you have done.
-Psalm 73:21-28

Self-pity is our worst enemy and if we yield to it, we can never do anything wise in this world.

-Helen Keller

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

Today’s Workout – Starts promptly at the scheduled times above.

Reminder – August gym dues (by August 1) Thank you!

Part 1 – Posted on whiteboard (Skill Work – Overhead Squat)

Part 2 – Strength / Back Squat 3-3-3-3-3

Part 3 – Conditioning / Complete 3 Rounds – AFAP:
9 Lateral Hops over bar
15 Thrusters 
21 Push-ups (hand release)

Rx’d Load = 
95/65 on Thrusters (No rack used, from the ground)
Lateral Hops – over bar used for thrusters (over and back=1)

Remember – Rx’d is more than just the load. If you do not hit parallel on the thrusters (stopping short without reaching full depth) then you are not Rx’d. If you do not reach full extension at the top of the push-up (elbows locked out) and chest all the way to the deck then you are not Rx’d. Keep it LEGIT!

Post WOD – Hydrate – Stretch/Mobility – Refuel (EAT!)

Train Hard. Train Heavy. Train Smart

CrossFit864 Kids Camp II starts today

BE STRONG!
Jay and Janice