Tuesday April 15, 2014

CF864 Strength and Conditioning


The Resurrection of Christ 
Let me now remind you, dear brothers and sisters, of the Good News I preached to you before. You welcomed it then, and you still stand firm in it. I passed on to you what was most important and what had also been passed on to me. Christ died for our sins, just as the Scriptures said. He was buried, and he was raised from the dead on the third day, just as the Scriptures said.
-1 Corinthians 15:1,3-4

The Bible tells us that Jesus Christ came to do three things. He came to have my past forgiven, you get a purpose for living and a home in Heaven.-Rick Warren
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. 

Buy In - always as a group

WOD - 4 RFT:

15 KBS (24kg./16kg.) American Style
10 Burpees
15 KBS (24kg./16kg.) American Style
10 DU's (scaled to x3 singles)

Cash Out - Finish Strong

Do you hit the door and skip the cash out when it includes mobility or skill work?  Don't neglect this important part of CrossFit training! It's just as important as the WOD if you want to be a well rounded athlete.

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today. Last chance to save!

The early entry fee discount ends April 15. Rate goes up after April 15.

be strong!

Jay and Janice