CROSSFIT864

“And these words that I command you today shall be on your heart. You shall teach them diligently to your children, and shall talk of them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise.”
-Deuteronomy 6:6-7

“The willingness to accept responsibility for one’s own life is the source from which self-respect springs.”
-Joan Didion

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

Please be on time for the workout that you plan on being in. If you are late wait until the next scheduled group starts. 

WOD A.) Posted – B starts once everyone has completed A.

WOD B.) 4 Rounds for time – AFAP:
15 Thusters (95/65)
25 K2E
Run 400 Meters

RX’d is more than the prescribed weight. If you do not reach parallel or below at the bottom of the thrusters you are not RX’d. If you press the weight out in front of you at the top (lock out) and not fully extended overhead you are not RX’d. Palms must face forward on the bar for knees to elbows and the knees actually have to touch the elbows on every rep.

Legit = Every Rep, Every Round, Every Second! 

Train Hard – Train Heavy – Train Smart

Post WOD – Hydrate. Stretch/Mobility. Refuel (EAT!) 

Money doesn’t make you happy. I now have $50 million but I was just as happy when I had $48 million.
-Arnold Schwarzenegger

Great job on Monday! Lot of Mojo and a lot of good heavy lifting going on. On the strength days remember that this is our primary focus and getting stronger is the goal so don’t floor press, squat, deadlift, press the same weight every cycle…push to get stronger! We add conditioning work as assistance in the form of metcons to help you on your strength work. If you are looking to get a leaner body remember that 70% is accomplished in the kitchen and 30% in the gym. You will never work hard enough to reverse those percentages. 

BE STRONG!
Jay and Janice