CF864 Strength and Conditioning
Do to others whatever you would like them to do to you.
-Matthew 7:12
“While intent is the seed of manifestation, action is the water that nourishes the seed. Your actions must reflect your goals in order to achieve true success.”
-Steve Maraboli
Today's WOD's - start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Mobility/Skill
Buy In
Strength - Floor Press 1RM (work up to a heavy single)
Conditioning - “Cindy XXX“
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Cash Out - Finish Strong10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”
-John Wooden
Rx = Movement Standards/Load/ROM/Form
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CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
Excuses or Results - Your Choice
be strong!
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