CF864 Strength and Conditioning
If anyone turns a deaf ear to my instruction, even their prayers are detestable.
-Proverbs 28:9
“Fight on, brave knights! Man dies, but glory lives! Fight on; death is better than defeat! Fight on brave knights! for bright eyes behold your deeds!”
-Walter Scott (1771)
Today's WOD's - Start Promptly at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up / Mobility work
b.) Buy In (STARTS at the time above)
c.) WOD - 5 RFT:
5 Dips (rings or bar) No bands. Scale to push-ups.
10 Strict Pull-ups (palms forward)
15 Deadlift (185/135) No bounce
FORM! Full ROM (range of motion)
Skill Work - Work your weakness
d.) Cash Out - Finish Strong!
How do you refuel after an intense CrossFit workout? Do you know what your body needs to recover/repair?
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
Clinton Christmas Parade - Saturday December 7, 2013
Sign up list on the board at gym if you would like to represent CF864. We are number 17 in the parade line up. Meet at CF864 at 9:00a.m.
CrossFit864 Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
Check us out at CrossFit864 on Facebook
Have a great Friday!
be strong!
Jay and Janice
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