Tuesday June 18, 2013

CF864 Strength and Conditioning

"No Whining Zone"

Sing praises to God and to his name! Sing loud praises to him who rides the clouds. His name is the Lord— rejoice in his presence! Father to the fatherless, defender of widows— this is God, whose dwelling is holy.
-Psalm 68:4-5

“The real things haven't changed. It is still best to be honest and truthful; to make the most of what we have; to be happy with simple pleasures; and have courage when things go wrong.”
-Laura Ingalls Wilder

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)

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

b.) Buy In - Always starts as a group.

c.) WOD - AMRAP 20 Minutes:

5 Weighted Sit-ups (holding 45/25 plate)
10 Box Jumps (24/20)
15 Push-ups (HR)

d.) Cash Out

#1 Priority in the gym today - Get one more rep than you think you can get.

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

CF864 Kids Camp - Get Signed Up
July 15-18

Taking orders through Tuesday (6-18) for CrossFit864 HEADSWEAT Visors. If you are interested please let us know the color by noon on Tuesday. Visors are the same brand and style that we have ordered the last few years and will have CrossFit864 embroidered across the front. Cost is $24.00 each (total, includes logo, tax, etc.) 

Have a great Tuesday! 

BE STRONG!
Jay and Janice