Thursday August 22, 2013

CF864 Strength and Conditioning

But each day the Lord pours his unfailing love upon me, and through each night I sing his songs, praying to God who gives me life. 
-Psalm 42:8


“It's not what one is, it's what one does with it.”
 -Mary Renault

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

Skill Work - Dips / Squat depth 

"I am better than I was yesterday but not as good as I will be tomorrow."

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

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

c.) WOD - "Donny"

21-15-9-9-15-21 reps for time of:

225 Pound Deadlift
Burpee

CF HQ Hero WOD

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

d.) Cash Out - Finish Strong!

3 rules for any Hero WOD:
1. No complaining, bitching or whining.
2. No quitting.
3. Remember what this represents and honor those who have fallen.  

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

“Yesterday is history, tomorrow is a mystery, today is a gift of God, which is why we call it the present.” 
-Bil Keane

CF864 is now accepting credit cards

School Supply Drive through August 31
CF864 has a box at the back door to collect school supplies for United Way of Laurens. These supplies will distributed to families throughout Laurens County that are unable to purchase school supplies for their children. Thanks for your support. Help if you are able to help.

Check us out at CrossFit864 on Facebook

Remember to pray for all of the children, teachers and especially the parents that are getting the new school year started.

be strong!
Jay and Janice