CrossFit864

By this we know that we love the children of God, when we love God and obey his commandments. For this is the love of God, that we keep his commandments. And his commandments are not burdensome. For everyone who has been born of God overcomes the world. And this is the victory that has overcome the world— our faith. Who is it that overcomes the world except the one who believes that Jesus is the Son of God?
-1 John 5:2-5

“It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort.”
-Theodore Roosevelt, in a speech about Grant, delivered at Galena, Illinois, April 27, 1900

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

WOD A.) 
Posted on whiteboard – Include mobility work – Get ready to go heavy!
Starts promptly at scheduled time posted above. 5 Burpee penalty for each minute that you are late. In case you are not sure – check the clock and multiply by 5 for the total. 

WOD B.) 
Strength – Floor Press 1-1-1-1-1 
Strength is our primary focus today. Try to hit a 1 RM PR.

WOD C.)
#1 AMRAP – 5 Minutes: Goal = All Unbroken
5 Push-ups (hand release)
5 Strict Pull-ups (dead hang)

Rest 2.5 Minutes

#2 AMRAP – 5 Minutes: Goal = All Unbroken
10 Single-unders (fast singles)
10 K2E 

Post WOD – Hydrate. Mobility. Stretch. Refuel
How many of these will you do today?

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.”
-Ken Doherty

Train Hard Today! 

Are you coachable?

BE STRONG!
Jay and Janice