Thursday August 1, 2013

CF864 Strength and Conditioning

The fear of the Lord is the beginning of wisdom; all who follow his precepts have good understanding. To him belongs eternal praise.
-Psalm 111:10

This is all you have. This is not a dry run. This is your life. If you want to fritter it away with your fears, then you will fritter it away, but you won't get it back later.
-Laura Schlessinger

New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Skill Work - Clean form/technique/rack position 

Reminder - August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

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

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

c.) Strength  - Back Squat / Work up to 5RM

d.) Conditioning - AMRAP 10

OH Lunge (45/25 plate) 10 total - alternate (5l/5r)
5 T2B 
5 One arm OH press (5l/5r) Kbell/Dbell - AHAP 

e.) Cash Out - Finish Strong!

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

In order to succeed, your desire for success should be greater than your fear of failure.
-Bill Cosby

Hang on! Friday is only one day away.

BE STRONG!
Jay and Janice