CROSSFIT864

“To them God chose to make known how great among the Gentiles are the riches of the glory of this mystery, which is Christ in you, the hope of glory. Him we proclaim, warning everyone and teaching everyone with all wisdom, that we may present everyone mature in Christ.” 
-Colossians 1:27-28

“Victory belongs to the most persevering.”
-Napoleon

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

Warm-up posted on whiteboard and starts promptly at scheduled times above. If you are late please respect your fellow CrossFitters and the schedule and wait until the next group starts. This keeps the groups from getting  behind. Thanks for your consideration. The posted CF864 warm up is part of today’s workout.

Complete as many rounds as possible in 20 minutes

Buy in = 50 DU’s or 200 singles.

5 Strict Pull-ups (dead hang, Palms facing forward today)
7 Push Press @ 65% of BW on bar (full ROM)
9 Ring Dips (chest touches rings at bottom of dip, full lockout at top)

Abdominal Strength: Starting on the clock as a group 
– 50 T2B

Goal – complete as many unbroken reps as possible. Post time and how many times you have to come off bar before reaching 50.

RX’d = toes TOUCH bar on every rep. Palms must face forward and arms fully extended. Bent elbows = scaled. 

We are looking for quality work today – Full Range of Motion, Legit, Hard Hitting Reps! Don’t even count the sloppy stuff because it’s not doing you a lot of good.

True valor, on virtue founded strong, meets all events alike.
-David Mallet

We look forward to seeing you in the gym Thursday.

Have a great day!
BE STRONG!
Jay and Janice