Tuesday August 20, 2013

CF864 Strength and Conditioning

Whoever has the Son has life; whoever does not have the Son of God does not have life.
-1 John 5:12

“If you judge people, you have no time to love them.” 
-Mother Teresa

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

Skill Work - Clean form/rack position/toes to bar practice

Strength Cycle - Off week. 
Next strength cycle starts Monday (8-26) Deadlift and Floor Press 

Do not risk an injury by not properly warming up prior to the Buy In.

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

b.) Buy In (starts at the time above) Be prepared!

c.) WOD - AMRAP 15

5 Pull-ups
5 Box Jumps (24/20)
5 DU's (x3 singles)

d.) Cash Out - Finish Strong!

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

“The moment you put someone on a pedestal they will look down upon you. The trick is respecting each other equally.” 
-Teresa Mummert

Zensah Compression Sleeves - getting order together - let us know by Tuesday if you have a specific color that you would like. Zensah are the best selling compression sleeves worldwide.

CF864 is now accepting credit cards

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.

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.

Hope your week is going well.

BE STRONG!
Jay and Janice