Thursday May 15, 2014

CF864 Strength and Conditioning

You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it. 
-Psalm 139:13-14

“Let us make one point, that we meet each other with a smile, when it is difficult to smile. Smile at each other, make time for each other in your family.” 
-Mother Teresa 

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/Mobility - Goat work.

Buy In - always as a group

Strength - Deadlift 1RM

Work up to a heavy single today
No Bounce. No Dropping from Lockout. 
Rx = Conventional Style (hands outside of knees)

NFT - 3 X 7 UB L-Hold Pull-ups


Conditioning 

5 Minutes - Deadlift

Rest 3 Minutes

5 Minutes - KBS
  
Cash Out - Finish Strong

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces

Memorial Day Murph - Monday May 26 at 9:00a.m

Sign up on whiteboard

Check us out at CrossFit864 on Facebook

be strong!

Jay and Janice