CF864 STRENGTH and CONDITIONING
What good is it, my brothers, if someone says he has faith but does not have works? Can that faith save him? If a brother or sister is poorly clothed and lacking in daily food, and one of you says to them, “Go in peace, be warmed and filled,” without giving them the things needed for the body, what good is that? So also faith by itself, if it does not have works, is dead.
-James 2:14-17
“No one has ever become poor by giving.”
-Anne Frank
Today's Buy in - starts at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts at scheduled times as a group
c.) Strength - Deadlift 3 RM (work up to a heavy set of 3)
No Bounce. No Dropping from Lockout.
NFT - 2 X 15 Strict Back Extensions
d.) Conditioning - AMRAP 10 (For Time/Quality Reps)
5 Jumping Air Squats
7 K2E
9 No Push up Burpees
e.) Cash Out - Finish Strong!
Scale/modify based on your strength/fitness level. Your form/ROM is just as important as the load on the bar. Poor form/ROM = scaled.
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (3-10) at 7:00p.m.
CF864 2015 Pump and Run - May 9, 2015
2015 CrossFit Games Open - Posted on Friday
Check CrossFit864 on Facebook for updates
Are you getting better at DU's (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/
Monday, March 9 (after last WOD) 7:00p.m.
"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13
Have a great Monday!
NEVER GIVE UP!
Jay and Janice
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