Wednesday September 11, 2013

CF864 Strength and Conditioning

9-11

After Jesus said this, he looked toward heaven and prayed:
“Father, the hour has come. Glorify your Son, that your Son may glorify you.
-John 17:1

“Living to glorify God means doing everything...
for Him, His way, to point to His greatness
and to reflect His goodness.”
-Joshua Harris

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

a.) Warm-up 

b.) Buy In (starts at the time above)

c.) WOD: AMRAP - 20

 9  Ball Slams
11 Step-ups (weighted) OH 45/25 
 2 Clapping Push-ups

Step-up weight held OH - 11 total steps

Rounds + Reps completed

d.) Cash Out - Finish Strong!

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

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

Skill Work - Power Clean form. Do you ignore the skill work that gets posted each day and then try to figure out why your skill levels never improve on certain movements. There is a lot of room for improvement on form especially on cleans. If you have created your own version of a clean, some hybrid move that only you recognize as a clean then you need to incorporate these along with any other goat (weakness) into your skill work / warm-up / mobility work before the buy in.

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.” 
-President George W. Bush, November 11, 2001

CF864 is now accepting credit cards

Check us out at CrossFit864 on Facebook. 

2013 Tim Mann Run - Saturday September 21
www.runlikeamann.com 
Hope to see a big CF864 showing to support this good cause.

Hump Day! Make it a good day.

be strong!
Jay and Janice