Tuesday April 1, 2014

CF864 Strength and Conditioning

But he was pierced for our rebellion, crushed for our sins. He was beaten so we could be whole. He was whipped so we could be healed. All of us, like sheep, have strayed away. We have left God’s paths to follow our own. Yet the Lord laid on him the sins of us all.
-Isaiah 53:5-6

“If you can't figure out your purpose, figure out your passion. For your passion will lead you right into your purpose.” 
-T.D. Jakes

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.

Reminder - April Dues (by April 1, 2014) Thank you!
$10.00 Late fee on all dues after Tuesday April 1. 

Buy In - always as a group

WOD - 3 Rounds - NFT

Max Rep Floor Press (as many as possible without racking)
10 Floor Wipers (L/R = 1 rep)
Load = 65% of last 1 rep max on floor press
After last rep of floor press continue into floor wipers without racking bar
Partner up and make sure that you have someone to spot you. 

then-

50 Tire Flips (AHAP)

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up before the entry fee goes up.

be strong!

Jay and Janice