Friday December 13, 2013

CF864 Strength and Conditioning

But when the set time had fully come, God sent his Son, born of a woman, born under the law, to redeem those under the law, that we might receive adoption to sonship.
-Galatians 4:4-5

“Never say never, because limits, like fears, are often just an illusion.” 
–Michael Jordan

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

a.)  Warm-up / Mobility work

b.) Buy In (STARTS at the time above) 

c.) WOD: 4 RFT:

5 S2OH (135/85)
10 Burpee Box Jumps (24/20) 
Run 400 Meters 

FORM! Full ROM (range of motion)

Skill Work - Work your weakness

d.) Cash Out - Finish Strong!

What's more important to you?
-The time that you post beside your initials.
-The quality of the movement that you are doing.

How do you refuel after an intense CrossFit workout?

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

CrossFit864 Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Christmas Party

Friday December 20 at CF864. Please mark your calendar and get signed up on the board at the gym.

Annual Christmas Fun Run/Walk - Thursday December 19
Details on CF News board at gym

Check us out at CrossFit864 on Facebook

Have a great Friday!

be strong!
Jay and Janice