Wednesday July 31, 2013

CF864 Strength and Conditioning


So stop telling lies. Let us tell our neighbors the truth, for we are all parts of the same body. And “don’t sin by letting anger control you.” Don’t let the sun go down while you are still angry, for anger gives a foothold to the devil. If you are a thief, quit stealing. Instead, use your hands for good hard work, and then give generously to others in need. Don’t use foul or abusive language. Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them. And do not bring sorrow to God’s Holy Spirit by the way you live. Remember, he has identified you as his own, guaranteeing that you will be saved on the day of redemption. Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:25-32

“Remember as you go about your day that you may be the only Jesus some of your friends, neighbors, and family will ever see.” 
-Wanda Brunsetter, a  celebration of the simple life.

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.

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 

b.) Buy In  

c.) WOD - AMRAP 20

5 Lateral Hops (over PVC) over and back = 1
10 Wall Balls
15 AbMat Sit-ups
1 Bear Crawl length of gym (stay low)


d.) Cash Out - Finish Strong!

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

"After the cheers have died down and the stadium is empty, after the headlines have been written and after you are back in the quiet of your room and the championship ring has been placed on the dresser and all the pomp and fanfare has faded, the enduring things that are left are: the dedication to excellence, the dedication to victory, and the dedication to doing with our lives the very best we can to make the world a better place in which to live." 
-Vince Lombardi

Have a great day!

BE STRONG!
Jay and Janice