Thursday September 5, 2013

CF864 Strength and Conditioning

In the beginning was the Word, and the Word was with God, and the Word was God.
-John 1:1

"The ideals which have lighted my way, and time after time have given me new courage to face life cheerfully, have been kindness, beauty, and truth."
-Albert Einstein (1879-1955)

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

Do not risk an injury by not properly warming up prior to the Buy In. Include skill work in your buy in. How much mobility have you done this week?

Skill work - DL Setup 

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) Strength  - Deadlift - 3RM

d.) Conditioning - For Time:

15 DL (Load = 65% of todays 3RM)
25 Burpee over bar
100 Meter FW (one arm - KB in rack position) AHAP

12 DL (Load = 65% of todays 3RM)
20 Burpee over bar100 Meter FW (one arm - KB in rack position) AHAP

9 DL (Load = 65% of todays 3RM)
15 Burpee over bar
100 Meter FW (one arm - KB in rack position) AHAP

Looking for good FORM!

e.) Cash Out - Finish Strong!

Train to be Stronger than you were yesterday!

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

"Simple, demanding, and effective." 
- Greg Glassman (Founder of CrossFit) on Fight Gone Bad, Tabata This, and Jackie.

Check out the new CF864 tees in the gym. Grab your color and represent the CF864 crew!


CF864 is now accepting credit cards

"Don't be afraid  that your life will end, be afraid that it will never begin." 

Have a great day!

be strong(er)!
Jay and Janice