Friday July 12, 2013

CF864 Strength and Conditioning

‘Ah, Lord God! It is you who have made the heavens and the earth by your great power and by your outstretched arm! Nothing is too hard for you.
-Jeremiah 32:17


“The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.”  
-Ralph Waldo Emerson

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

Please be on time for the WOD that you are getting in. 

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In 

c.) WOD - Complete as many rounds - 12 Minutes:

Bar starts on the floor

1 Thruster
1 C2B Pull-up

2 Thrusters

2 C2B Pull-ups

3 Thrusters

3 C2B Pull-ups

Continue - 12 minutes

Add 1 rep each round.

Load = (M)135/(W)95

d.) Cash Out

“I could really use someone else's smile today.” 
-Richelle E. Goodrich

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

CF864 Kids Camp - Get signed up
July 15-18

"R-21" CrossFit864's Hero WOD - Saturday July 20 starting at 10:00
Sign up on whiteboard at gym. Send us a message on email or CrossFit864 if you are not at CF864.

Check out the new CrossFit864 socks at the gym.

Have a great Friday! 
Share an encouraging word with someone today.

BE STRONG!
Jay and Janice