CF864 Strength and Conditioning
Then Jesus came to them and said, “All authority in heaven and on earth has been given to me. Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”
-Matthew 28:18-20
"Good timber does not grow with ease. The stronger the wind the stronger the trees."
-Willard Marriott
Today's WOD's - Start Promptly at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work - What's your goat? (your weakness) - work on it!
Reminder - September Dues (September 1, 2013)
$10.00 Late fee on all dues after Monday, September 2
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.) WOD - For time:
50 Thrusters (95/65)
30 Strict Pull-ups
Thrusters from floor - No rack.
Form - must reach depth on thrusters. Use a med ball if you are not sure.
Pull-ups - chin completely over the bar on each rep. Arms fully extended at the bottom - no bent elbows...this is half of a rep. If you do half reps then do 60 of them.
d.) Cash Out - Finish Strong!
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
Grab a cold can of "Kill Cliff" and a pack "The New Primal Grass Fed Beef Jerky" for post WOD recovery.
www.killcliff.com
www.thenewprimal.com
New CF864 tees at the gym.
"Forgiveness doesn't change history; it makes living with it easier."
CF864 is now accepting credit cards
Check us out at CrossFit864 on Facebook
FRIDAY! Hope that it was a good week for you.
be strong!
Jay and Janice
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