Thursday January 9, 2014

CF864 Strength and Conditioning

Seek good, and not evil, that you may live; and so the Lord, the God of hosts, will be with you, as you have said. Hate evil, and love good, and establish justice in the gate; it may be that the Lord, the God of hosts, will be gracious to the remnant of Joseph.
-Amos 5:14-15

If a man does his best, what else is there?
-George S. Patton

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

New 3 week strength cycle starts today.
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Floor Press (Monday) 
Deadlift (Thursday)

Reminder - January Dues (by January 1)
Thank you! 

Today's WOD

Buy In - Starts promptly at times above


Strength - Deadlift 5RM

Conditioning - 12 Minutes to complete:

4 Rounds of -
10 S2O (135/95) - anyway / starts from floor 
15 K2E (palms forward)
25 DU's (scale to x3 singles)

With the remainder of the 12 minutes - (no rest)

AMRAP of - 
Lateral Hop Burpees (burpee and jump = 1 rep)
*Score for today's WOD = total burpees completed

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM

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.

The roots of true achievement lie in the will to become the best that you can become.

-Harold Taylor 

be strong!

Jay and Janice