CF864 Strength and Conditioning
You were running well. Who hindered you from obeying the truth?
-Galatians 5:7
"Ask yourself: 'Can I give more?' The answer is usually: 'Yes'."
-Paul Tergat, profesional marathoner
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Thank you!
New 3 week strength cycle.
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Back Squat (Monday)
Press (Thursday)
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Back Squat (Monday)
Press (Thursday)
Warm-up/Mobility/Skill Work
Buy In - as a group
WOD - AMRAP 20:
5 Burpees
10 K2E
20 Single unders (fast)
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM/Form
Rx = Movement Standards/Load/ROM/Form
Check CrossFit864 Facebook for updates
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
Have a great day!
be strong!
Jay and Janice
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