Tuesday March 4, 2014

CF864 Strength and Conditioning

“My thoughts are nothing like your thoughts,” says the Lord. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts.
-Isaiah 55:8-9

“Doing the will of God leaves me no time for disputing about His plans.” 
-George MacDonald

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.

Buy In - always as a group

Strength - Power Clean 1RM

Conditioning: AMRAP - 20

21 Floor Press (135/95)
12 T2B (palms forward)

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

Starts Monday, March 3 (after last WOD) 7:00p.m.

Every Monday after last WOD - for 9 weeks

All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.

HIT CrossFit - Competition March 15 at 4:00p.m. Details on board

Paleo Challenge Athletes - ends March 3. Make sure that you turn your food logs in and do your baseline WOD (Deadlift 1RM, Push-ups, 1 Mile Run for time on Monday or Tuesday. 

be strong!

Jay and Janice