Thursday December 12, 12013

CF864 Strength and Conditioning

Therefore the Lord himself will give you a sign: The virgin will conceive and give birth to a son, and will call him Immanuel.
-Isaiah 7:14

“I will honor Christmas in my heart, and try to keep it all the year.”
-Charles Dickens


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

Skill work - Ankle mobility / Squat Stretch

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

b.) Buy In (starts at the time above) 

c.) Strength  - Back Squat 1RM

FORM! A squat above parallel is NOT a squat!

d.) Conditioning - 3 X

Rx = 
20 Unbroken Back Squats (135/95)
20 Jumping Lunge (alternate legs) 10/side
20 Strict K2E

e.) Cash Out - Finish Strong!

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

How's the skill work going? Is your weakness becoming your strength?

CrossFit864 Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Christmas Party

Friday December 20 at CF864. Please mark your calendar and get signed up on the board at the gym.

Annual Christmas Fun Run/Walk - Thursday December 19
Details on CF News board at gym

Do not pray for easy lives. Pray to be stronger men.
-John F. Kennedy

be strong(er)!
Jay and Janice