Wednesday September 25, 2013

CF864 Strength and Conditioning

So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.
-Hebrews 10:35-36


“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
-Randy Pausch

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

"Hump Day"

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 and stronger than you were yesterday. How much skill work have you been including in your warm up? 

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

b.) Buy In (starts at the time above)

c.) WOD - 4 RFT:

25 Push-ups (HR)
15 K2E (palms forward, arms fully extended)
OH Plate Carry (45/25) 

OH Plate Carry - must be locked out. To 50 Meter mark and back. Please do not drop/slam the plate

Goal = All unbroken reps

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!

“When you get to the end of your rope. Tie a knot and hang on.”
-Franklin D. Roosevelt

Constantly Varied - Be Prepared  

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

Looking for results? Here a good guideline - 70% Kitchen - 30% Gym
Dedication = Results!


Rx Jump Ropes
We've had a lot of you show interest in ordering a Rx Jump Rope that did not get in on the last order. We are getting another order up this week so let us know ASAP if you are interested. Once we get the amount needed to get the discount we will submit the order. The are good ropes. The total price is $33.25

be strong!
Jay and Janice