Monday December 17, 2012

CrossFit864 Strength and Conditioning

Mary responded, “Oh, how my soul praises the Lord. How my spirit rejoices in God my Savior! For the Mighty One is holy, and he has done great things for me.”
-Luke 1:46-47,49

"Better to slip with foot than tongue."
-Benjamin Franklin

Today's WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above.

WOD - 4 RFT:

5 Thrusters (AHAP for 5 Unbroken)
15 DU's (x 3 Singles)
20 K2E

Load for Thrusters - AHAP for 5 Unbroken with perfect form.
Select a weight that you can hit depth at the bottom of the movement and full extension overhead. 
FORM / FROM (Full Range of Motion) on all reps. Keep it legit!

Cash Out - Finish Strong

BE STRONG!
Jay and Janice