Thursday April 4, 2013

CF864 Strength and Conditioning

We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
-Hebrews 12:2

“Seems to me that there is a fine line between insanity and dedication…I call that line commitment” 
-Jeremy Aldana

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

Reminder - April Dues (No Later Than Monday April 1, 2013)
$10.00 Late fee on all dues after April 3 (Wednesday)
Thank you!

Strength - Press (work up to a Strong 5 RM)

Conditioning - 4 Rounds of:

Max Rep Push Press (75% of today's 5 rep press)
10 Burpee Box Jumps

Max Reps = As many reps as possible without racking or dropping the bar. You can rest between reps while holding the bar.

Score = Total reps of push press completed in four rounds.

FORM / FROM (Full Range of Motion)

See demo video on CrossFit864 Facebook

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

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Have a great day!

BE STRONG!
Jay and Janice