Thursday July 11, 2013

CF864 Strength and Conditioning

And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.
-Philippians 1:6

"Never let the fear of striking out get in your way."
-Babe Ruth, former MLB player 

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please be on time! Thank you.

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

c.) Strength  - Deadlift / Work up to 3RM 

d.) Conditioning - 6 Rounds AFAP:

10 Deadlifts (185/135)
10 Box Jumps (24/20)
50 Meter Sprint (100%) 25M and back. 

e.) Cash Out - Finish Strong

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.

“Pride is when sinful human beings aspire to the status and position of God and refuse to acknowledge their dependence upon Him.” 
-C.J. Mahaney 

BE STRONG!
Jay and Janice