Wednesday August 21, 2013

CF864 Strength and Conditioning

Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinitely more than we might ask or think.
-Ephesians 3:20

"Willpower is trying very hard not to do something you want to do very much." 
-John Ortberg

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

Skill Work - Dips 

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

"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 - 5 RFT:

5 Dips (rings or bar)
10 Back Extensions (hold 3 second count at top)
20 Ball Slams


d.) Cash Out - Finish Strong! 

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

“If you can't run, you crawl. If you can't crawl-you find someone to carry you.” 
-Joss Whedon

CF864 is now accepting credit cards

School Supply Drive through August 31CF864 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.

Hump Day! Hang on - Halfway there.......

BE STRONG!
Jay and Janice