Tuesday April 16, 2013

CF864 Strength and Conditioning

Pay your taxes, too, for these same reasons. For government workers need to be paid. They are serving God in what they do. Give to everyone what you owe them: Pay your taxes and government fees to those who collect them, and give respect and honor to those who are in authority.
-Romans 13:6-7

Maturity doesn't come with age; it comes with acceptance of responsibility. 
-Ed Cole

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)

b.) Buy In (starts at the time above)

c.) CrossFit HQ Hero WOD - "Jorge"

For time:

30 GHD Sit-ups
155 pound Squat Clean, 15 reps

24 GHD Sit-ups
155 pound Squat Clean, 12 reps

18 GHD Sit-ups
155 pound Squat Clean, 9 reps

12 GHD Sit-ups
155 pound Squat Clean, 6 reps

6 GHD Sit-ups
155 pound Squat Clean, 3 reps

See video on CrossFit864 Facebook


d.) Cash Out

About "Jorge"

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

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

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

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.

“Heroes may not be braver than anyone else. They're just braver 5 minutes longer.” 
-Ronald Reagan

BE STRONG!
Jay and Janice