Thursday June 25, 2015

CF864 STRENGTH and CONDITIONING

Envy, drunkenness, wild parties, and other sins like these. Let me tell you again, as I have before, that anyone living that sort of life will not inherit the Kingdom of God.
-Galatians 5:21

The happiest people don’t worry too much about whether life is fair or not, they just get on with it. 

-Andrew Matthews

No Whining! It's Summer. It's Hot! 

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

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - For Time:

"Helen"
Run 400 Meters
21 KBS (24kg./16kg.)
12 Pull-ups

Beast Mode = "Heavy Helen"
Run 400 Meters
21 KBS (32kg./24kg.)

12 C2B Pull-ups

Wearing a vest (at least 20 pounds)

KBS - American/CrossFit style

Rx = Movement Standards-Full ROM/Form/Load

Be smart! Drink plenty of water! Don't drink soft drinks and sweet tea all day then sip on a small bottle of water before the WOD and expect to be hydrated. Getting dehydrated is nasty!

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday June 30 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Kids Camp July 13-16

Complaining not only ruins everybody else's day, it ruins the complainer's day, too. The more we complain, the more unhappy we get.

-Dennis Prager

NEVER GIVE UP!
Jay and Janice