Tuesday July 16, 2013

CF864 Strength and Conditioning

Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.
-James 1:21

“People don't care how much you know until they know how much you care” 
-John C. Maxwell

Routine is the Enemy!

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

Skill Work - Dips (spend some time on the rings)

a.) Warm-up (spend at least 15 minutes before the buy in)
Allow time for your warm-up / skill work

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

c.) WOD: 5 Rounds - AFAP:

1 Power Clean
1 Strict Pull-up

1 Power Clean 
3 Strict Pull-ups

1 Power Clean
5 Strict Pull-ups

Load = AHAP

d.) Cash Out

“Do you want to know who you are? Don't ask. Act! Action will delineate and define you.” 
-Thomas Jefferson

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

CF864 Kids Camp - Going strong this week. 
July 15-18

"R-21" CrossFit864's Hero WOD - Saturday July 20 starting at 10:00
Sign up on whiteboard at gym. 

CrossFit - Punishing the Specialist one WOD at a time!

Have a great Tuesday!

BE STRONG!
Jay and Janice