Thursday April 25, 2013

CF864 Strength and Conditioning

knowing that you were ransomed from the futile ways inherited from your forefathers, not with perishable things such as silver or gold, but with the precious blood of Christ, like that of a lamb without blemish or spot.
1 Peter 1:18-19

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”
–Charles R. Swindoll

Constantly Varied
-CrossFit

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please arrive in time to properly warm up before buy in.

b.) Buy In (starts at the time above)

c.) WOD - For time:

15 Strict Press (115/65)
20 Power Clean (115/65)
25 Front Squat (115/65)
30 Push Press (115/65) 
35 Back Squat (115/65)

Scale/adjust weight based on your strength/fitness level.
Goal for this workout - complete reps unbroken. 
The Rx'd load for the WOD is light so that you can move fast (using good form and full ROM) through the movements. Do not sacrifice form for time.

Don't forget your wrist wraps and squat shoes (flat bottom) for today's workout. 

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

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 
 
Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

Check out "Gunnys" new CF864 tees at the gym.

“What I spent, I had; what I saved, I lost; what I gave, I have.”  
-German motto

BE STRONG!
Jay and Janice