Tuesday November 6, 2012

CrossFit864 Strength and Conditioning

“But my God shall supply all your need according to his riches in glory by Christ Jesus.” 
-Philippians 4:19

“I speak to everyone in the same way, whether he is the garbage man or the president of the university.”
-Albert Einstein

Don't forget to vote today!

Democracy is being allowed to vote for the candidate you dislike least. 
-Robert Byrne

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

Warm up - Posted for today. Get started on the WU when you arrive.

Buy In - starts promptly at times above and ALWAYS starts as a group. Arrive in time to warm-up before the Buy In (2 minutes before the buy in starts is not ample time to warm-up) If you miss the warm-up then you miss the WOD. The workout starts dead on the minute....PLEASE BE ON TIME or wait until the next WOD. This is the only way that we can keep structure in the schedule when groups start to overlap.

Reminder - November Dues (by November 1, 2012)
$10.00 Late fee on all dues after November 3. 
Thank you!

WOD - Complete for time:

RX'd = 24/20" Box

10 Box Jumps
1 Clapping Push-Up

9 Box Jumps
2 Clapping Push-ups

8 Box Jumps
3 Clapping Push-ups

7 Box Jumps
4 Clapping Push-ups

6 Box Jumps
5 Clapping Push-ups

5 Box Jumps
6 Clapping Push-ups

4 Box Jumps
7 Clapping Push-ups

3 Box Jumps
8 Clapping Push-ups

2 Box Jumps
9 Clapping Push-ups

1 Box Jump
10 Clapping Push-ups

Scale Push-ups to hand release push-ups if unable to do clapping.

Challenge (Beast Mode) - wear your weighted vest. 
Loaded with at least 20 pounds

Cash Out 

Post WOD - Mobility Work / Stretching / Refuel (EAT!)
How many of you will skip stretching again today? Try to get at least a few minutes each day. 

Train Hard. Train Heavy. Train Smart

Supplement Order - Placing order on Tuesday. Let us know if you need anything (protein, creatine, fish oil, etc.)

Yoga - with Ashley Hibbitts Saturday November 10 at 9:30a.m. 
$6.50 per person. You do not have to be a CF864 member.

How are your results looking? How committed are you to your nutrition? 
70% Kitchen & 30% Gym... You will never reverse these numbers no matter how hard you work. 

Check out CrossFit864 on Facebook

Have a great Tuesday!

BE STRONG!
Jay and Janice