Friday June 21, 2013

CF864 Strength and Conditioning


“Judge not, and you will not be judged; condemn not, and you will not be condemned; forgive, and you will be forgiven;
-Luke 6:37

"Forgiveness is the most powerful thing you can do for yourself. If you can't learn to forgive, You can forget about achieving true success in your life."

- Dr. Dyer

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

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 you are doing the WOD - you must do the Buy In with the group.

Constantly Varied - Be Prepared for the Unexpected
Stay out of that Rut!

b.) Buy In (starts at the time above) 

c.) WOD - "Helen"

Three rounds for time:
Run 400 Meters
1.5 Pood Kettlebell Swing x 21
12 Pull-ups

Hit a "Helen" PR today!

Check out the "Helen" video posted on CrossFit864 Facebook.

d.) Cash Out

#1 Priority in the gym today - Finish the week STRONG!

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

CF864 Kids Camp - Get signed up
July 15-18

"The best thing about the future is that it comes only one day at a time."
Abraham Lincoln, (1809-1865)

Gym Schedule for next week
Hey guys, CF864 will be closed next week. We will have a Saturday WOD (June 22) and will close June 24-28. We will return Saturday June 29 for the Upstate Affiliate League (CrossFit Competition) at Swamp Rabbit CrossFit. Sorry for any inconvenience this might cause. A WOD will be posted here each day that you can do at home with no equipment required (hope that all of you do it.) We love what we do each and every day at CF864 and we are very blessed to have such a fun, dedicated, supportive, hardcore group like you. It is great to start each day knowing that it will be filled with the opportunity to see so many of you working hard to reach your personal goals. Thank you very much for your understanding and your consideration as we get a few days of quality family time away from our daily routine. We are really looking forward to this time together with our boys. We appreciate each and every one of you very much. We will miss you this week and look forward to seeing all of you on Monday July 1 as we resume our normal gym schedule. We are very proud to be part of such an awesome group of hardworking athletes! 
Ya'll are our CF864 family.

Don't let this be an opportunity for you to slack off on your hard work. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. Let's see who's dedicated. 

BE STRONG!
Jay and Janice