Monday September 16, 2013

CF864 Strength and Conditioning

We know how much God loves us, and we have put our trust in his love. God is love, and all who live in love live in God, and God lives in them.
-1 John 4:16

“Life IS the gift you were given, So stop waiting around for your dues. Use it wisely and you’ll gift yourself abundantly.” 
-Michelle Geaney


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

Constantly Varied - That's why it works!

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing prep / mobility work. Include skill work in your warm up.

Please use the CrossFit864 parking lot (on the railroad track side) this is our parking lot. The parking lot on the Main Street side is for Wilson's Curb Market customers. Thank you for your cooperation!

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

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

c.) WOD - For time: Run 5k 

d.) Cash Out

Train Smart!

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

We will post this message a few times this week just to make sure that we get the message out. Thanks for your cooperation. 
The floor in the gym (both sections) have been repaired. Thanks for your patience and understanding while the work was being completed. We love our gym and we understand that it's over 100 years old and we have to treat it that way. Please do not drop weights on the concrete. If you are doing a movement that you have to get out from under make sure that you are on mats with bumper plates. Never drop/slam kettlebells or a bar with steel plates. Never intentionally drop a deadlift from the top - always control it back to the floor.

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

2013 Tim Mann Run - Saturday September 21
www.runlikeamann.com 
The run starts on the PC Campus and we hope to see a big CF864 showing to support this good cause. There will not be a CF864 WOD on Saturday September 21 so plan on coming out and getting your run on!

Getting a supplement order together. Let us know if you need anything.

“If there is no struggle, there is no progress.”
-Frederick Douglass


Have a great Monday!

be strong!
Jay and Janice