Tuesday April 8, 2014

CF864 Strength and Conditioning

My old self has been crucified with Christ. It is no longer I who live, but Christ lives in me. So I live in this earthly body by trusting in the Son of God, who loved me and gave himself for me.
-Galatians 2:20

People can be more forgiving than you can imagine. But you have to forgive yourself. Let go of what's bitter and move on.
-Bill Cosby

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)
$10.00 Late fee on all dues after Tuesday April 1. 

Buy In - always as a group

WOD 

3 RFT:

10 PC (95/65) TNG - UB 
15 Strict T2B (palms forward) No kip

3 RFT:

10 OHS (95/65) Sub/Scale = 45/25 plate
15 Burpees

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 before the entry fee goes up.

be strong!

Jay and Janice