Friday July 19, 2013

CF864 Strength and Conditioning

Constantly Varied


I will praise you with an upright heart, when I learn your righteous rules.
-Psalm 119:7

“For every minute you are angry you lose sixty seconds of happiness.” 
-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.

Happiness - consists in giving, and in serving others.
-Henry Drummond

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

b.) Buy In 

c.) WOD - AFAP: Rx'd=

30 Back Squats (225/155)
30 Shoulder to Overhead (155/105)

Using the same bar for both lifts.


d.) Cash Out

The "Air Squats" in Thursday's WOD were a good warm-up for today.

A Squat above parallel is NOT a Squat!

If Squats were easy they wouldn't be the king of all movements and everyone in the "globo gym" would be doing them. 

If it be a sin to covet honor, I am the most offending soul.
-William Shakespeare

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 if you plan on being there.

Check out the new CrossFit864 socks and shirts at the gym and grab a pack of The New Primal (grass fed) Beef Jerky. 

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

BE STRONG!
Jay and Janice