Thursday September 12, 2013

CF864 Strength and Conditioning

“No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.
-Matthew 6:24

“If Christ is not all to you He is nothing to you. He will never go into partnership as a part Savior of men. If He be something He must be everything, and if He be not everything He is nothing to you.” 
-Charles Spurgeon

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

Do not risk an injury by not properly warming up prior to the Buy In. Include skill work in your buy in. How much mobility have you done this week?

Skill work - DL Setup / Get prepared to test your strength.

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 the buy in)

b.) Buy In (starts at the time above)

c.) Strength  - Deadlift - 1RM (set a new PR)

d.) Conditioning 
 
5 Minute Deadlift - Load x Reps = Total Volume

Rest 3 Minutes 

AMRAP - 5 
3 Burpees (AFAP)
25 Meter Sprint (100% - Not a jog) walk back to start

e.) Cash Out - Finish Strong!

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.

Train to be Stronger than you were yesterday!

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

"Some people are born into wonderful families. Others have to find or create them. Being a member of a family is a priceless membership that we pay nothing for but love."

-Jim Stovall

CF864 is now accepting credit cards. Try it out...buy something! 


Look forward to seeing all of you today!

What are you thankful for today?

be strong(er)!
Jay and Janice