Monday August 26, 2013

CF864 Strength and Conditioning

For God chose to save us through our Lord Jesus Christ, not to pour out his anger on us. 
-1 Thessalonians 5:9


“Today you are You, that is truer than true. There is no one alive who is Youer than You.”
-Dr. Seuss

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

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing shoulder mobility before you jump into floor press.

a.) Warm-up 

b.) Buy In (starts at the time above)

c.) Strength  - Floor Press 5RM

NFT - Dips (bar or rings) 2 x 15 

d.) Conditioning - AMRAP 10

5 T2B
10 Push-ups
15 Jumping Lunges

e.) Cash Out - Finish Strong!

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

Question of the day: What motivates you? Why do you do what you do?

“Everything you can imagine is real.” 
-Pablo Picasso

Getting a jump rope order together (RX Jump Ropes)
If you want to get better at "DU's" double unders you need your own rope that is the proper size/style for you. Check out the info on the CrossFit864 Facebook page and we will have the order form at the gym on Monday. A good jump rope is an investment that all CrossFitters need to make. Check with some of the guys and girls in the gym that have this rope. The affiliate discount is 10% on a minimum of 10 ropes. Let us know if you are interested.

Have a great Monday!

be strong!
Jay and Janice