CF864 Strength and Conditioning
And you must commit yourselves wholeheartedly to these commands that I am giving you today. Repeat them again and again to your children. Talk about them when you are at home and when you are on the road, when you are going to bed and when you are getting up.
-Deuteronomy 6:6-7
Let no one ever come to you without leaving better and happier.
-Mother Teresa
Today's WOD's - start at:
5:15a.m./9:00a.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
WOD - For Time
15 KBS / 10 Goblet Squats / 10 HSPU
15 KBS / 9 Goblet Squats / 9 HSPU
15 KBS / 8 Goblet Squats / 8 HSPU
15 KBS / 7 Goblet Squats / 7 HSPU
15 KBS / 6 Goblet Squats / 6 HSPU
-continue until you reach 1 squat and HSPU
Rx=
KBS - Load = 24/16kg. American Style
Goblet Squat = Same KB used for swings. Slow reps - below parallel
HSPU = to AbMat / Full extension of arms at top
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
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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