CF864 Strength and Conditioning
So I say, let the Holy Spirit guide your lives. Then you won’t be doing what your sinful nature craves.
-Galatians 5:16
“The way to get started is to quit talking and begin doing. ”
-The Walt Disney Company
Excuses or Results - You can't have both
Today's WOD's - start promptly at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Today's WOD
Warm-up/Mobility/Skill
Buy In
WOD - For time:
50 Back Squats
50 Box Jumps
50 Strict Pull-ups
Squat load = your body weight on bar
Box Jump = 24/20
Pull-ups = strict / no kip. chin over bar. full ROM.
Complete all reps for each movement before moving to the next exercise.
Cash Out - Finish Strong
“Talent is a wonderful thing, but it won't carry a quitter. ”
-Stephen King
Rx = Movement Standards/Load/ROM/Form
Scale/modify based on your strength/fitness level.
Check CrossFit864 Facebook for updates
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
be strong!
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