CrossFit864

“No Whining Zone”

“He is the radiance of the glory of God and the exact imprint of his nature, and he upholds the universe by the word of his power. After making purification for sins, he sat down at the right hand of the Majesty on high,”
-Hebrews 1:3

Christianity, if false, is of no importance, and if true, of infinite importance. The only thing it cannot be is moderately important.
-C.S. Lewis

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

Warm-up for Tuesday posted on the board – this is part of today’s workout

This weeks skill work – overhead lockout / shoulder mobility. Can you get full extension overhead? If not, this is for you.

3 x Max Rep Floor Press (load = 80% of your bodyweight on bar)
Not for time – rest as needed between rounds. Go for max reps each round.

RX’d Movement standard = 
-Load is 80% of bodyweight on bar (scale/modify based on your strength level but don’t look for that comfortable weight. Select a weight that will challenge you. Push yourself on each set.
-Elbows must touch the floor on each rep 
-Lock out each rep (elbows fully extended)
-Butt MUST stay on the floor (No Rep when you come off the floor)
-Legs fully extended during the lift.
-Spotter only touches the bar for lift off and to assist getting the bar back in the rack unless the lifter indicates that he/she is not going to complete the rep.

Starting as a group – Complete 3 rounds for time (AFAP) of:
15 Ring Push-ups (sub CF hand release push-ups if unable to do ring PU)
15 T2B
15 Back Extensions (sub good mornings or superman) 
200 Meter Sprint (all out)

“Constantly Varied To Prepare You For The Unexpected”
Show up and do it!

On this day in history – April 10, 1912
The Titanic leaves port in Southampton, England for her first and only voyage.

The greatest thing is, at any moment, to be willing to give up who we are in order to become all that we can be.
-Max De Pree

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice