CF864 Strength and Conditioning
Mary said: “My soul glorifies the Lord and my spirit rejoices in God my Savior, for the Mighty One has done great things for me— holy is his name.
Luke 1:46-47,49
“Joy is strength.” -Mother Teresa
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 Prepared
a.) Warm-up - Mobility work / Skill Work
b.) Buy In (starts at the time above)
c.) Strength - Squat Clean 3RM (Work up to a heavy triple)
d.) WOD - 10 RFT:
5 Push-ups (HR)
10 Strict T2B (Palms forward - No kip)
15 Single unders (No DU's)
d.) Cash Out - Finish Strong!
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
Check the whiteboard at the gym for upcoming events.
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
Have a great day! Look forward to seeing you today as early as 5:15a.m. or as late as 6:15p.m. today.
be strong!
Jay and Janice
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