Monday September 19, 2011
CrossFit 864

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

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.
-Philippians 2:3-4

Without feelings of respect, what is there to distinguish men from beasts? 
-Confucius

Warm-up starts PROMPTLY at scheduled times above. If you are late wait until the next WOD. Respect your fellow CrossFitter that showed up on time and are warmed up and ready to go. Thanks.

Strength (Week 2)

Squat 3-3-3-3-3

then-

5 Rounds for time:
15 Kettlebell swings (24kg./16kg.)
15 T2B

Beast Mode – Swings = Guys (32kg.) Girls (24 kg.)
Unbroken T2B (do not drop off the bar until all reps completed) 

Everyone – Palms facing forward on T2B. Arms fully extended-no bent elbows. 

Train Hard – Train Smart

Full ROM (Range of Motion)

Hope you had a great weekend! Now it’s time to get the week started in a CrossFit 864 kind of way. 3-2-1-Go!

Post your WOD on CrossFit 864 Facebook. Be part of the CF864 Community – this is more than just a workout.

HARD.FAST.BRUTAL

BE STRONG!
Jay and Janice