CF864 Strength and Conditioning
For the word of God is alive and powerful. It is sharper than the sharpest two-edged sword, cutting between soul and spirit, between joint and marrow. It exposes our innermost thoughts and desires.
-Hebrews 4:12
"Humility leads to strength and not to weakness. It is the highest form of self-respect to admit mistakes and to make amends for them."
-John J. McCloy
Today's WOD - 5:15a.m./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.
Starts as a group - If you are late please wait until the next WOD starts.
Warm up - Starts 15-20 minutes before the buy in.
Buy In - Starts promptly at times above.
Starts as a group - If you are late please wait until the next WOD starts.
FORM - More important than your time today!
Strength - Press / 1 RM
Conditioning - Shoulder to Overhead
Your choice: strict press, push press, jerk
As many reps as possible in 5 minutes / You select weight
Rest as needed
Load x Weight = Total
Rest 3 Minutes -
then
AMRAP - 5 Minutes
6 Box Jumps (24/20)
9 HR Push-ups
Train Hard - Train Heavy - Train Smart
Yoga - This Saturday at 9:30a.m. $8.50
Check us out at CrossFit864 on Facebook for upcoming events.
Reminder - Spots are filling up. Must be signed up in advance.
If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis.
Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson
Bench Press Technique/Upper Body Strength / Mobility and Rehab
This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details
$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up
If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis.
Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson
Bench Press Technique/Upper Body Strength / Mobility and Rehab
This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details
$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up
BE STRONG!
Jay and Janice
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