Tuesday May 7, 2013

CF864 Strength and Conditioning

Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.
-James 5:16

“Run when you can, walk if you have to, crawl if you must; just never give up.” 
-Dean Karnazes 

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

Reminder - May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) WOD - 3 Rounds:
Max Rep Front Squat (Load = 50% of last 1 RM Back Squat)
15 Box Jumps (24/20)
10 HSPU 

Remember - Shallow Squats = Shallow Results. Get Deep!

Max Reps = as many reps as possible without racking the bar. Post load and total number of squat reps completed each round.

d.) Cash Out

How much mobility work are you doing?

Work hard today to GET STRONGER!

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

Post your results on CrossFit864 Facebook

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

In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

Yard Sale - Saturday, May 11 at CF864 - BYOT (bring your own table) and get rid of your junk (treasures) - Let Gunny know if you are planning on setting up a table.

Constantly Varied - Be Prepared for the unexpected

Hope your Tuesday is a good one! What would make it better?

BE STRONG!
Jay and Janice