CF864 Strength and Conditioning
Saying with a loud voice, “Worthy is the Lamb who was slain, to receive power and wealth and wisdom and might and honor and glory and blessing!
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
-Albert Einstein
Today's WOD's - Start Promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Constantly Varied - Always be Prepared!
Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!
a.) Warm-up - Mobility work / Skill Work
b.) Buy In (starts at the time above)
c.) WOD
Power Clean - 5 RM (work up to 5 rep max)
GOOD FORM on the cleans! Have you been working cleans into your skill work? We'll know on Tuesday.
Then - For time, starting as a group:
21 KBS - 42 Push-ups
15 KBS - 30 Push-ups
9 KBS - 18 Push-ups
Rx KB Load = 32kg./24kg. (American Style - OH)
Push-up = HR (hand release) Tight reps, No Sagging.
d.) Cash Out - Finish Strong!
For judgment is without mercy to one who has shown no mercy. Mercy triumphs over judgment.
-James 2:13
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
"We don’t do easy. We don’t do lazy”
-CrossFit
Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.
Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.
be strong!
Jay and Janice
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