CF864 Strength and Conditioning
A gossip betrays a confidence; so avoid anyone who talks too much.
-Proverbs 20:19
A real Christian is a person who can give his pet parrot to the town gossip.
-Billy Graham
Today's WOD's - Start Promptly at:
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.) Strength - Press / Work up to 3RM
d.) Conditioning - 3 RFT:
From floor / No rack
20 Push Press (95/65) Goal = Unbroken
20 Floor Wipers (95/65)
10 Weighted Step ups (95/65)
If you break on the push press - stop and complete 15 lateral hops over your bar each time you break. 1 rep each side.
e.) Cash Out - Finish Strong
Skill Work - Ring work / Toes to Bar practice.
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
When asked, You don't fall on the ground and breathe heavy after a CrossFit workout?
"No. When animals surrender they go lying on their back. I never go lying on my back. It's a sign of weakness and surrendering. Never lying on my back."
-Mikko Salo, 2009 CrossFit Games Champion
70% Kitchen / 30% Gym = Results
How are your results looking?
How's your dedication looking?
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!
Have a great Monday!
BE STRONG!
Jay and Janice
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