Friday August 15, 2014

CF864 Strength and Conditioning

 ”No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.  “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

-Matthew 6:24-25

Take pride in exactly what it is you do and remember it's okay to fail as long as you don't give up.
-Dan O'Brien

Equipment needed for today's WOD: 

stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: 

20 rounds for time:
1 burpee
10 air squats

Option a.) 150 Push-ups for time

Penalty - 5 Squats each time you stop

Option b.) 10 Rounds of:

20 Meter Sprint (100% effort) for best time.

20 Meter converts to 65 Feet

Option c.) 5 Rounds of:

30 Second Handstand hold /then 30 Second Plank Hold

30 Air Squats

Option d.) Challenge WOD 
100 Air Squats
Run 1 Mile
100 2-Count Mountain Climbers
Run 1 Mile
100 Push-ups
Run 1 Mile

Take the challenge if you have missed some of this weeks WODs or just been slack for no reason.

Abdominal Strength – 3 x 20 Hollow Rocks and 3 x Max Rep Sit-ups in 1 Minute
Rest as needed between rounds.

Spend plenty of time working on your mobility. 

Need accountability - post your time on CrossFit864 Facebook.

TGIF! Hope this has been a good week for you.

We will be back on our normal gym schedule starting Monday August 18. Look forward to seeing all of you! Get rested up and ready to hit it hard. Thanks again for your support!

Never Give Up!

Jay and Janice