CF864 Strength and Conditioning
An athlete is not crowned unless he competes according to the rules.
-2 Timothy 2:5
I would prefer even to fail with honor than to win by cheating.
-Sophocles
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - February Dues (February 1)
Thank you!
New 3 week strength cycle starts today.
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Back Squat (Monday)
Press (Thursday)
Warm-up/Mobility/Skill Work
Buy In - as a group
Strength - Back Squat 5RM
Conditioning - In 10 minutes complete the following:
100 Air Squats
With the remaining time complete as many perfect push-ups as you can.
Rx - don't count reps that sag or bridge. Must stay tight and flat on every rep.
Total number of push-ups completed is your score. Post this number on the board with 5RM Back Squat.
Rx = Movement Standards/Load/ROM/Form
Check CrossFit864 Facebook for updates
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
Have a great Monday!
be strong!
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