CF864 Strength and Conditioning
For you have been given not only the privilege of trusting in Christ but also the privilege of suffering for him.
-Philippians 1:29
“None of us knows what might happen even the next minute, yet still we go forward. Because we trust. Because we have Faith.”
-Paul Coelho
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs start together as a group.
Rx = Movement Standards/Load/ROM/Form
Warm-up/Skill Work - Goat work. Work on TGU today.
Buy In - always as a group
WOD - "Fran"
Three rounds, 21-15-9 reps, for time of:
95-Pound Thruster
Pull-ups
Girls Rx load = 65 pounds.
Thrusters = MUST reach proper depth (parallel or below) and full extension (locked out at the top)
Pull-ups = any style, any hand position. Chin MUST be over bar. Arms MUST be fully extended at the bottom, NO bent elbows.
Cash Out - Finish Strong
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up before the entry fee goes up.
“Trust is the glue of life. It's the most essential ingredient in effective communication. It's the foundational principle that holds all relationships.”
-Stephen R. Covey
be strong!
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