Monday, July 29, 2013
Tuesday July 30, 2013
CF864 Strength and Conditioning
I will never forget your commandments, for by them you give me life.
-Psalm 119:93
"There is but one degree of commitment; total."
-Arnie Sherr
New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!
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/rack position
Reminder - August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) WOD - 10 RFT:
Rx'd =
5 Burpees
10 KBS (24kg./32kg.)
d.) Cash Out - Finish Strong!
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
"Age is no barrier. It's a limitation you put on your mind."
-Jackie Joyner Kersee
Have a great day!
BE STRONG!
Jay and Janice
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