CF864 Strength and Conditioning

The unfolding of your words gives light; it gives understanding to the simple.
-Psalm 119:130

“Believe you can and you’re halfway there.”
-Theodore Roosevelt

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

Skill Work – Spend some time on the rings.

When you arrive please start warming up (Mobility work / Skill work) and getting prepared before the Buy In starts.

Reminder – August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

Constantly Varied!

a.) Warm-up (spend at least 15 minutes before the buy in)

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

c.) WOD – For time: Rx’d =

100 KBS (24kg./16kg.)
100 Push-ups (HR)

Straight through – not broken into rounds.

d.) Cash Out – Finish Strong!

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

CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder and “The New Primal Beef Jerky” (grass fed) great Paleo snack!

“Without fear there cannot be courage.”

Have a great day!

BE STRONG!
Jay and Janice