Monday April 8, 2013

CF864 Strength and Conditioning

My old self has been crucified with Christ. It is no longer I who live, but Christ lives in me. So I live in this earthly body by trusting in the Son of God, who loved me and gave himself for me.
-Galatians 2:20

“Only God can give us a selfless love for others, as the Holy Spirit changes us from within. This is one reason we must receive Christ, for apart from His Spirit we can never be freed from the chains of selfishness, jealousy, and indifference. Will others see Christ's love in your life today?” 
-Billy Graham

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

Reminder - April Dues (No Later Than Monday April 1, 2013)
$10.00 Late fee on all dues after April 3 (Wednesday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above) If you arrive late and don't have time to properly warm up before the buy in - please wait until the next workout starts. Please listen as the workout is being explained (even if you think you know what's going on) so that you aren't the one that has to look at the guy beside you and ask...now what are we doing? Thanks for your respect.

c.) Strength - Back Squat (work up to a 3 RM)

d.) Conditioning - 3 RFT:

-50 Air Squats
-30 DU's (sub x 4 singles)
-Farmers Walk (100 meter mark and back) each time you break and put load down = 10 burpee penalty to be completed before you start the next round.

Remember - A squat above parallel is NOT a squat!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice