Friday July 26, 2013

CF864 Strength and Conditioning

I will hurry, without delay, to obey your commands.
-Psalm 119:60

He is no fool who gives what he cannot keep to gain what he cannot lose. 
-Jim Elliot

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

Skill Work - Work on your goat (weakness) during your warm up
  
a.) Warm-up (spend at least 15 minutes before the buy in)

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

If you arrive after the Buy In starts please wait until the next scheduled WOD starts. Thank you for your consideration.

c.) WOD 21-15-9 Reps of:

Deadlift (225/135)
Box Jump (24/20)

d.) Cash Out

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

Check out the new CrossFit864 tees and CF864 WOD socks, wrist wraps and Zensah arm sleeves at the gym and grab a pack of The New Primal Beef Jerky (grass fed)...makes a great Paleo snack!

People see God every day, they just don’t recognize him.
-Pearl Bailey

How has your nutrition been this week? A 20 minute WOD will not neutralize a day filled with bad eating habits. 

It's here! Have a great Friday! 

BE STRONG!
Jay and Janice