Monday November 4, 2013

CF864 Strength and Conditioning

Let everyone be subject to the governing authorities, for there is no authority except that which God has established. The authorities that exist have been established by God.
-Romans 13:1

“Love looks not with the eyes, but with the mind, And therefore is winged Cupid painted blind.” 
-William Shakespeare

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

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

a.) Skill Work / Warm-up / Mobility

b.) Buy In (starts promptly at the time above)

c.) Strength  - Deadlift 1 RM 

Let's hear the PR Bell ringing a lot today! 

2 x 15 Strict Back Extensions 
(slow reps - 2 second hold at top)

Form = NO Bouncing! NO Dropping from lockout!

d.) Conditioning 

30 Strict Pull-ups for time (No kip)

Then For time - starting as a group
3 RFT:
10 Bumper Plate G2OH (45/25)
Shuttle Run - to 50M and back then to 25 and back (100%)
10 Hollow Rocks

e.) Cash Out - Finish Strong!

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

Check us out at CrossFit864 on Facebook

Train Hard. Train Heavy. Train smart

Make it a great Monday!

be strong!
Jay and Janice