CF864 Strength and Conditioning
The Lord is good to those whose hope is in him, to the one who seeks him
-Lamentations 3:25
“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.”
-Dale Carnegie
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
Reminder - December Dues (December 1, 2013)
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) Strength - Back Squat 3RM
FORM! A squat above parallel is NOT a squat!
d.) Conditioning - For Time:
10-1 Goblet Squat (24kg./16kg.)
Beast Mode (Guys-32kg./Girls24kg.)
2 Box Jumps after each set of squats (24/20)
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.
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
-Bruce Lee
be strong(er)!
Jay and Janice
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