Friday August 23, 2013

CF864 Strength and Conditioning

 Don't do anything from selfish ambition or from a cheap desire to boast, but be humble toward one another, always considering others better than yourselves.
-Philippians 2:3

“I have not failed. I've just found 10,000 ways that won't work.” 
-Thomas A. Edison

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

Skill Work - Pull-ups 

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 =  2 Power Cleans (at least 60% of BW) 
5 Strict Pull-ups (no kip)
50 Meter Sprint (25M and back) 100% effort

Go heavier on the cleans if you can.

d.) Cash Out - Finish Strong!

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

Question of the day: What drives you? What's your goal?

CF864 is now accepting credit cards

School Supply Drive through August 31
CF864 has a box at the back door to collect school supplies for United Way of Laurens. These supplies will distributed to families throughout Laurens County that are unable to purchase school supplies for their children. Thanks for your support. Help if you are able to help.

Check us out at CrossFit864 on Facebook

Be true to yourself, help others, make each day your masterpiece, make friendship a fine art, drink deeply from good books - especially the Bible, build a shelter against a rainy day, give thanks for your blessings and pray for guidance every day.
-John Wooden

FRIDAY! It's finally here!

be strong!
Jay and Janice