Wednesday August 28, 2013

CF864 Strength and Conditioning

You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you!
-Isaiah 26:3

“To be wronged is nothing, unless you continue to remember it.”
-Confucius 

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

Skill Work - Strict Pull-ups

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

a.) Warm-up 

b.) Buy In (starts at the time above)

c.) WOD - 10 RFT:

10 Wall Balls
10 (4-Count) Mountain Climbers 

d.) Cash Out - Finish Strong!

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

“You'll find that life is still worthwhile, if you just smile.” 
-Charlie Chaplin

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. As of Tuesday afternoon we have a total of 9...need 1 more and we'll place the order.

CF864 is now accepting credit cards

Check us out at CrossFit864 on Facebook. If you have any good Paleo recipes that you have used lately feel free to share them on the CF864 FB page.

Hope your week is going well.

be strong!
Jay and Janice