Monday, August 25, 2014

Tuesday August 26, 2014


CF864 Strength and Conditioning

The heavens declare the glory of God; the skies proclaim the work of his hands.
-Psalm 19:1


“God comes right out and tells us why he gives us more money than we need. It's not so we can find more ways to spend it. It's not so we can indulge ourselves and spoil our children. It's not so we can insulate ourselves from needing God's provision. It's so we can give and give generously (2 Corinthians 8:14; 9:11)” 
-Randy Alcorn

Today's WOD's - start at:5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Please show up on time for WOD out of respect for your fellow CrossFitters.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  Always start as a group.

c.) WOD - AMRAP 20


10 One Arm KBS (5L/5R)
5 L Pull-ups
5 Burpees

KBS Load = AHAP

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Hydrate!

Skill Work - KB Rack Position / OH Squat (lockout/depth)

Get out of that Rut - Routine is the Enemy!

-CrossFit 

Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.

Looking for quality supplements? Check out the products at CF864.
SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Train Hard.Eat Clean. Rest. Repeat

"Have a great day" Make it a great day!


Never Give Up!
Jay and Janice

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