Tuesday August 5, 2014

CF864 Strength and Conditioning


Pray without ceasing.
-1 Thessalonians 5:17

“In prayer it is better to have a heart without words than words without a heart. ” 

-John Bunyan (1628-1688)

Today's WOD's - start at:

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In - start as a group. 

Reminder - August Dues (NLT Friday August 1, 2014) 
$25.00 Late fee on all dues after Friday August 1.
Thank you!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Power Clean 1 (build up to a heavy single)

d.) Conditioning - AMRAP 15 

5 T2B 
10 Push-ups
15 DU (scale to x 3 fast singles)

T2B - palms forward
Push-ups - HR

Form, Form, Form!

Scale based on your strength / fitness level

e.) Cash Out - Finish Strong

Train Smart - Hydrate!

Skill Work - Clean set up/ Strict pull-ups

Constantly Varied - Get out of that Rut - Routine is the Enemy!

-CrossFit 

Rx = Movement Standards/Form/Full ROM/Load

All of these must be met or the workout is not Rx.

Train Hard.Eat Clean. Rest. Repeat

"Have a great day"

Never Give Up!
Jay and Janice