CF864 Strength and Conditioning
If anyone is not willing to work, let him not eat. For we hear that some among you walk in idleness, not busy at work, but busybodies. Now such persons we command and encourage in the Lord Jesus Christ to do their work quietly and to earn their own living.
2 Thessalonians 3:11-12
“Nobody ever wrote down a plan to be broke, fat, lazy, or stupid. Those things are what happen when you don’t have a plan.”
–Larry Winget
Today's WOD's - Start Promptly at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work - What's your goat / your weakness - include it in your warm up until it becomes your strength.
Reminder - October Dues (October 1, 2013)
$10.00 Late fee on all dues after Tuesday, October 1
Thank you very much!
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) WOD - 3 Rounds:
Run 400 Meters
12 Deadlifts
21 Kettlebell Swings
Rx Load = Your body weight on bar
KB = 24kg./16kg.
Challenge: Beast Mode
DL = 1.5 Body weight on bar
KB = 32kg./24kg.
Wearing your weighted vest (at least 20#)
d.) Cash Out - Finish Strong!
“Just remember there is someone out there that is a lot happier than you with a lot less than you.”
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
Rx Jump Ropes - Order going in Monday.
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 total price is $33.25
Check us out at CrossFit864 on Facebook
It's FRIDAY! Hope your day is awesome.
be strong!
Jay and Janice
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