CrossFit eight.six.four

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

I love the LORD, because he has heard my voice and my pleas for mercy. Because he inclined his ear to me, therefore I will call on him as long as I live.” 
-Psalm 116:1-2

Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken. 
-Frank Herbert

Warm up – starts at scheduled times above and WOD will start 15 minutes later. Out of respect for fellow CrossFitters please be on time. 5 “Burpee Penalty” for each minute that you are late. Add them up and knock em’ out in your warm up!

3-2-1-Go!

Strength 

Press – 3-3-3-3-3
Strict, Overhead. Is there any question about the definition of strict? NO dip, knees and hips locked. Go for a 3RM PR! Post your last 3 RM on board along with todays heaviest load. Let’s get STRONG(er) guys and girls! Ya’ll are doing awesome on the strength work.

For time, complete the following as fast as possible:

“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Train Hard – Train Smart

Today is Cristian’s last day in the box. We are sad that he will be leaving Clinton soon and we are really going to miss him! After the last WOD today you can join us to eat and hang out with Cristian at Senor Garcia’s. If you plan on going please hit us on CrossFit 864 Facebook so that we can try to arrange for a table large enough for all of us. Look forward to seeing all of you!

BE STRONG!

Jay and Janice