Tuesday September 17, 2013

CF864 Strength and Conditioning

True Wisdom Comes from God 
If you are wise and understand God’s ways, prove it by living an honorable life, doing good works with the humility that comes from wisdom.
-James 3:13

“The fool doth think he is wise, but the wise man knows himself to be a fool.” 
-William Shakespeare

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. Spend time doing mobility work before you jump in. Train to be better that you were yesterday. How much skill work have you been including in your warm up?

a.) Warm-up - Mobility work / Skill Work

b.) Buy In (starts at the time above)

c.) WOD For Time, 21-15-9 Reps of:

21 Burpees
21 T2B
42 DU's

15 Burpees
15 T2B
30 DU's

9 Burpees
9 T2B
18 DU's

Scaled DU's = x 4 Singles

We are going to help you break in those new Rx Jump Ropes this week. Who's been practicing DU's?

d.) Cash Out - Finish Strong!

We ask that everybody 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!

Constantly Varied - Be Prepared  

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

Are you still hoping that a 20 minute CrossFit AMRAP will balance out the other 23 hours and 40 minutes of bad nutrition? Good luck!

“Knowledge speaks, but wisdom listens”
-Jimi Hendrix 

Grab a cold can of "Kill Cliff" and a pack of "The New Primal Grass Fed Beef Jerky" for post WOD recovery.
www.killcliff.com
www.thenewprimal.com

Have a great Tuesday! 

be strong!
Jay and Janice