Friday August 2, 2013

CF864 Strength and Conditioning

You are my refuge and my shield; your word is my source of hope.
-Psalm 119:114

“Unless commitment is made, there are only promises and hopes; but no plans.” 
-Peter F. Drucker

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. Good stuff!

Today's WOD's - Start Promptly at: 
5:15a.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!

Wake up and be awesome today!

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

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

c.) WOD - EMOM 12

7 Ball Slams
50 Meter Sprint (25 and back) 

d.) Cash Out - Finish Strong! 

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

"Intellectual growth should commence at birth and cease only at death."
-Albert Einstein

What's motivating you today?

Awesome week in the gym! Look forward to seeing you today.

Have a great Friday! 

BE STRONG!
Jay and Janice