Monday August 13, 2012

CrossFit864

Children are a gift from the Lord; they are a reward from him.
-Psalm 127:3

“The soul is healed by being with children.” 
-Fyodor Dostoyevsky (Russian Doctor 1821-1881)

What a great verse and quote!

Hey guys, CF864 will be closed this week. Sorry for any inconvenience this might cause. A WOD will be posted here each day that you can do at home with no equipment required (hope that all of you do it.) We love what we do each and every day at CF864 and we are very blessed to have such a dedicated, hard working group like you pushing toward the same goal. Thank you very much for your understanding and your consideration while we get some quality family time away from the gym for a few days. We appreciate each and every one of you very much. We will miss you this week and look forward to seeing all of you on Monday August 20 as we resume our normal schedule. Thanks again and we are very proud to be part of this awesome group of hardworking athletes! The CF864 family.

Don't be slack. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day.

New Strength Cycle starts Monday (August 20) with 5's of Deadlift on Monday and Floor Press on Thursday. Awesome mix for getting STRONG(er)

Today's WOD

Warm-up Spend plenty of time getting prepared for the work that you are about to do. Do not risk injury by rushing into the WOD unprepared. 

Run 1 Mile stopping every minute to do 20 Air Squats.

Challenge WOD - Run 3 Miles stopping every minute to do 20 Air Squats.

Use this as an opportunity to work on squat form by getting low in each squat.

Skill work - wall squats and squat stretch hold.

Abdominal Strength - 100 Sit-ups for time stopping every 20 reps and holding a plank (good straight flat back) for 20 seconds.

Remember to stay hydrated. You cant do it just by sipping on a small bottle of water during your workout. Drink water throughout the day. Stay healthy!


CF864 Closed - Today's workout to be completed on your own. Have fun getting outside today. Grab your children and make it a family WOD! Have fun!

Thanks for your continued support.

Now go get after it! 3,2,1 Go!

BE STRONG!
Jay and Janice