Thursday July 18, 2013

CF864 Strength and Conditioning


The Righteous Shall Live by Faith  
For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.
-Romans 1:16

“An attitude of positive expectation is the mark of the superior personality.” 
-Brian Tracy

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

Skill Work - Clean form/technique 
a.) Warm-up (spend at least 15 minutes before the buy in)
Please be on time! Thank you.

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

c.) Strength  - Deadlift / Work up to 1RM

d.) Conditioning: 50-40-30-20-10 Reps of:

Air Squats
Double Unders (scale - x 3 singles)

e.) Cash Out - Finish Strong

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
 
CF864 Kids Camp - Finishes today. Great group of CF864 Kids!
July 15-18

"R-21" CrossFit864's Hero WOD - Saturday July 20 starting at 10:00
Sign up on whiteboard at gym. Send us a message on email or CrossFit864 if you are not at CF864.

I wonder if people who asked for God to intervene in our world, really know what they are asking. Will they want to be there when God really does intervene?
-C.S. Lewis

BE STRONG!
Jay and Janice