CF864 Strength and Conditioning
O Lord, I will honor and praise your name, for you are my God. You do such wonderful things! You planned them long ago, and now you have accomplished them.
-Isaiah 25:1
If we could all hear one another’s prayers, God might be relieved of some of his burdens. -Ashleigh Brilliant
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - March Dues (by March 1, 2014)
$10.00 Late fee on all dues after March 1.
Skill Work - Goat work. Things that you suck at. Don't ignore skill work.
Buy In - starts as a group
Strength - Floor Press 5RM
Conditioning - CrossFit Games 14.2
Every 3 minutes for as long as possible
From 0.00 - 3:00
2 Rounds of:
10 Overhead Squats(95/65)
10 Chest-to-bar pull-ups
From 3:00-6:00
12 Overhead Squats
12 C2B
Continue long as possible adding 2 REPS each round
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM/Form
How much skill work did you include in your training last week?
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today!
Men's Roundtable - A Quest for Authentic Manhood
Monday, March 10 (after last WOD) 7:00p.m.
Every Monday after last WOD - for 9 weeks
HIT CrossFit - Competition March 15 at 4:00p.m. Details on board
Paleo Challenge Athletes - Great job to all of the guys and girls that did the 30 day Paleo Challenge. Saw some great results! Stick with it guys!
be strong!
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