Friday November 8, 2013

CF864 Strength and Conditioning

I urge you, first of all, to pray for all people. Ask God to help them; intercede on their behalf, and give thanks for them. Pray this way for kings and all who are in authority so that we can live peaceful and quiet lives marked by godliness and dignity.
1 Timothy 2:1-2

“It is in the character of very few men to honor without envy a friend who has prospered.” 
-Aeschylus

Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!  

Today's WOD's - Start Promptly at: 
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.)  Warm-up / Mobility work / Skill Work

b.) Buy In (STARTS at the time above) 

c.) WOD - 3 Rounds: FGB Format 

1 Minute ME at each station

1- Power Clean (95/65)
2- Ball Slams
3- Burpees
4- Box Jumps (24/20)
5- Push Press (95/65)

1 Minute rest between rounds
Count reps on each exercise
Score = Total reps completed

FORM! Get full ROM (range of motion)

d.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Strong CrossFitters are better CrossFitters! Push yourself hard on strength days.

The spirit of envy can destroy; it can never build.
-Margaret Thatcher

Check us out at CrossFit864 on Facebook

be strong!
Jay and Janice