CF864 Strength and Conditioning
O Lord, I will honor and praise your name, for you are my God. You do such wonderful things! You planned them long ago, and now you have accomplished them.
If we could all hear one another’s prayers, God might be relieved of some of his burdens. -Ashleigh Brilliant
Today's WOD's - start at:
Reminder - March Dues (by March 1, 2014)
$10.00 Late fee on all dues after March 1.
Skill Work - Goat work. Things that you suck at. Don't ignore skill work.
Buy In - starts as a group
Strength - Floor Press 5RM
Conditioning - CrossFit Games 14.2
Every 3 minutes for as long as possible
From 0.00 - 3:00
2 Rounds of:
10 Overhead Squats(95/65)
10 Chest-to-bar pull-ups
12 Overhead Squats
Continue long as possible adding 2 REPS each round
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM/Form
How much skill work did you include in your training last week?
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today!
Men's Roundtable - A Quest for Authentic Manhood
Monday, March 10 (after last WOD) 7:00p.m.
Every Monday after last WOD - for 9 weeks
HIT CrossFit - Competition March 15 at 4:00p.m. Details on board
Paleo Challenge Athletes - Great job to all of the guys and girls that did the 30 day Paleo Challenge. Saw some great results! Stick with it guys!