Wednesday, July 8, 2009

CrossFit 864 - WOD 9AM

7 Rounds for time (rx weight posted on white board)
7 SDHP
7 Box Jumps
7 Burpees

Remember form is more important than your time or your reps. Do not cheat yourself. We are looking for form that is as close to perfect as possible. I know that each of us deal with different factors that affect this (limited range of motion, injuries-past and present, etc) and we will work around, scale or sub exercises so that you can complete every wod. But for those that are not limited by any of these factors we will continue to encourage you to complete all exercises using proper form and full range of motion. Out of fairness to all athletes (yes, if you are doing CrossFit you are an athlete! I don't care what level you are at) we will not post your time on the board as rx'd if the form is sloppy. We want you to leave after every workout better than you were when you came in with a priority on working as hard as you can work and staying injury free. We would not provide you with the quality coaching that you deserve if we didn't continue to focus on this important subject. We want you to take pride in saying "I am a CrossFitter!"

Reminder that CF864 will be closed Monday, July 13 - Friday, July 17, 2009.

Mike will have Saturday July 11 session @ Clinton High Track at 8:30am.

July 18 workout will be held at PC Intramural field.

We will be posting wod each day for next week to do on your own while we are closed.

We appreciate each and every one of you! Our CrossFit family!

Thanks,
Janice and Jay
CrossFit 864

He gives power to the weak. He increases the strength of him who has no might.
Isaiah 40:29

""No excuses. No explanations."" — Tony Dungy