CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

My son, if you accept my words
and store up my commands within you,
turning your ear to wisdom
and applying your heart to understanding—
indeed, if you call out for insight
and cry aloud for understanding,
and if you look for it as for silver
and search for it as for hidden treasure,
then you will understand the fear of the LORD
and find the knowledge of God.
For the LORD gives wisdom;
from his mouth come knowledge and understanding.
He holds success in store for the upright,
he is a shield to those whose walk is blameless,
for he guards the course of the just
and protects the way of his faithful ones.
-Proverbs 2:1-8

Sweat is the cologne of accomplishment.
-Heywood Hale Broun

Warm-up as a group (posted on whiteboard) please arrive on time and help us keep the workouts on schedule.

Deadlift 5-5-5-5-5

AMRAP – In 15 minutes complete as many rounds as possible

1- Push-up, 1-T2B (toes to bar), 1-Kettlebell Swing (24kg./16kg.)
2- Push-ups, 2-T2B (toes to bar), 2–Kettlebell Swing (24kg./16kg.)
3- Push-ups, 3-T2B (toes to bar), 3-Kettlebell Swing (24kg./16kg.)
Continue by adding a rep each round for 15 minutes.

Push-ups are CF hand release on deck.
Toes to bar means that toes must actually touch the bar each time to be Rx’d.

FORM/FROM – Proper Form and Full Range of Motion. Don’t count sloppy form or partial reps as Rx’d.

Deadlifts are good for the soul!

Check us out athttp://www.facebook.com/pages/CrossFit864/120616656262

Hope that all of you had a great weekend and all of the daddy’s had a “Happy Fathers Day”….what an awesome day!

My father gave me the greatest gift anyone could give another person, he believed in me.
– Jim Valvano

Fifth Commandment: Honor thy father and thy mother: that thy days may be long upon the land which the Lord thy God giveth thee.”
-Exodus 20:12

BE STRONG!
Jay and Janice