Wednesday June 12, 2013

CF864 Strength and Conditioning

The heavens declare the glory of God, and the sky above proclaims his handiwork. Day to day pours out speech, and night to night reveals knowledge.
-Psalm 19:1-2 

“But God doesn't call us to be comfortable. He calls us to trust Him so completely that we are unafraid to put ourselves in situations where we will be in trouble if He doesn't come through.” 
-Francis Chan

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Arrive in time to warm-up.
If the group has started the Buy In please wait until the next group starts. 
Thank you!

b.) Buy In (starts as a group)

c.) WOD - 3 RFT:

KB/DB Waiters Walk L - 100 Meters / R - 100 Meters 
Load = 50-53/30-35
10 Tuck Jumps
15 Back Extensions/Hip Extensions (strict)
20 Hollow Rocks
Plank Hold - 1 Minute

Check out demo videos on CrossFit864 Facebook

d.) Cash Out

#1 Priority in the gym today - Do the best that you can!

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

CF864 Kids Camp - 2 Dates:
June 10-13 (Going strong this week)
July 15-18

Hang on....Friday is only two days away!

BE STRONG!
Jay and Janice