Thursday July 25, 2013

CF864 Strength and Conditioning

Good comes to those who lend money generously and conduct their business fairly.
-Psalm 112:5 (NLT)

“Expecting the world to treat you fairly because you’re a good person is like expecting a bull not to attack you because you’re a vegetarian.”
-Dennis Wholey

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

Skill Work - Work on your 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! 

c.) WOD - 3 RFT:

50 KBS (24kg./16kg.) American Style - OH
25 Push-ups (hand release)
15 T2B (palms forward)

d.) Cash Out

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

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

"Forgiveness is the economy of the heart.…forgiveness saves the expense of anger, the cost of hatred, the waste of spirits." 
-Hannah More

Have a great Thursday! Hang on Friday is almost here.

BE STRONG!
Jay and Janice