Tuesday July 30, 2013

CF864 Strength and Conditioning


I will never forget your commandments, for by them you give me life.
-Psalm 119:93

"There is but one degree of commitment; total."
-Arnie Sherr

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.) WOD - 10 RFT:

Rx'd =

5 Burpees
10 KBS (24kg./32kg.) 

d.) Cash Out - Finish Strong!

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

"Age is no barrier. It's a limitation you put on your mind."
-Jackie Joyner Kersee

Have a great day!

BE STRONG!
Jay and Janice