Monday September 24, 2012

CrossFit864 Strength and Conditioning

“Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.”
-Romans 5:3-4

Suffering has been stronger than all other teaching, and has taught me to understand what your heart used to be. I have been bent and broken, but - I hope - into a better shape. 
-Charles Dickens

Today's Workouts start at: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Buy In - This is today's workout (Not optional if you are doing today's CF864 WOD) and will start as a group. When you arrive please work in your mobility drills etc. and be prepared to start (on the clock) at the times above. Please arrive early for the workout that you plan on getting in. After you complete the buy in start working in back squats. Thanks!

Strength - Back Squats 3 RM

Conditioning - Complete as many rounds - 10 minutes
15 Unbroken Air Squats (deep)
5 Box Jumps (24/20)

Go as fast as possible on the squats as long as you can maintain your form.

Half Squats = Half Results

Train Smart!

New CF864 shirts at the gym. Get them before your color and size are gone.

Have a great day! 

BE STRONG!
Jay and Janice