Tuesday August 7, 2012

CrossFit864

“The very essence of your words is truth; all your just regulations will stand forever.” 
-Psalm 119:160

God will NOT give you more than you can handle, he might let you bend but HE WILL NOT let you break. Trust Him.

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

Buy in if you show up late - 5 Burpee Penalty for each minute that you are late. Late is after the scheduled times above. Thank you! 

Reminder - August Dues (No Later than August 1)
Thank you!

Today's Workout - Starts promptly at the times above.

Part 1 - Posted on whiteboard

Part 2 - The CF864 workout will always be explained and scaling/modification options will be given before the workout starts. In an effort to eliminate any confusion we will always cover the movement standards for each exercise along with loading options, etc. We ask for your attention so that we only have to explain/demo the movements one time. It never fails that the ones who aren't  paying attention are the ones that are confused once the WOD starts. If you come in and ask the first person that you see to explain the WOD (workout of the day) then you are probably going to be more confused than when you first walked in. We ask that you please be patient and give us your attention before the workout starts. We are here to coach you through the workout in a way that will keep you safe and provide the most benefit for your time spent in the gym. All CrossFit workouts (worldwide) are programmed and coached by certified CrossFit coaches...thats what makes CF different from walking into a Globo Gym.   

 So what does it mean to be coachable?

Definition of Coachable: Able to be coached effectively. Someone who is committed to their own development, who is hungry for feedback and open to anything that may improve themselves. Are you too proud to ask for help? Do you have an open mind? Do you listen to the ideas of others?                                           

Are you coachable?

We want to see you become a better athlete...stronger and faster! 

10-1 Reps of: 
Ground to Overhead (95/65)
Box Jumps (24/20)
Ball Slams

Train Hard. Train Heavy. Train Smart

Thanks for all of your hard work and dedication! 

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice