Thursday November 15, 2012

CrossFit864 Strength and Conditioning

Therefore, preparing your minds for action, and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ.
-1 Peter 1:13

There is something in humility which strangely exalts the heart.
-Augustine


Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up

Buy In - Starts at times above

Strength - (week 1) Press - work up to a 5 RM

Conditioning - 5 RFT:

10 Step ups (5 each leg) with plate overhead (45/25)
10 KBS (24kg./16kg.)
10 Jumping Air Squats (explosive)

Cash Out

Train Hard. Train Heavy. Train Smart

“When you argue against Him you are arguing against the very power that makes you able to argue at all: it is like cutting off the branch you are sitting on.” 
-C.S. Lewis

Have a great day!

BE STRONG!
Jay and Janice