CF864 Strength and Conditioning
“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also.
-Matthew 6:19-21
Never settle for anything less than your best.
-Brian Tracy
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - January Dues (by January 1)
Thank you!
Today's WOD
Buy In - Starts promptly at times above
WOD - "The Chief" CF HQ Hero WOD
Max rounds in 3 minutes of:
3 Power Cleans (135 pounds)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
Post rounds completed for each of the 5 cycles.
Rx = Form / ROM (range of motion) - If you do not meet movement standards for power cleans, push-ups and squats please post your rounds as scaled.
“The Chief”
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM
Scale/modify based on your strength/fitness level.
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CrossFit Half Marathon - February 1, 2014
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be strong!
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