Monday September 23, 2013

CF864 Strength and Conditioning

Accept one another, then, just as Christ accepted you, in order to bring praise to God.
-Romans 15:7

“If someone isn't what others want them to be, the others become angry. Everyone seems to have a clear idea of how other people should lead their lives, but none about his or her own.”
-Paulo Coelho

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

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! 

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing mobility before you jump into back squats.

Skill Work - Burpees / Squat Stretch / Squat Depth

Remember - A Squat above parallel is NOT a Squat!

a.) Warm-up 

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

c.) Strength  - Back Squat 5RM

NFT - Good morning 2 x 15

d.) Conditioning - AMRAP 10

5 Jumping Air Squats (explosive)
10 AbMat Sit-ups (unanchored)
15 Mountain Climbers (Full Range of Motion)

e.) Cash Out - Finish Strong!

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

How was willpower over the weekend? How much junk did you put into your body? Were your taste buds stronger than your willpower? 

Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.
-Saint Francis of Assisi

Have a great Monday!

be strong!
Jay and Janice