CF864 Strength and Conditioning
Always be humble and gentle. Be patient with each other, making allowance for each other’s faults because of your love.
-Ephesians 4:2
“True humility is not thinking less of yourself; it is thinking of yourself less.”
-C.S. Lewis
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Mobility/Skill Work
Buy In - as a group
WOD - AMRAP 20
10 Weighted Step-Ups (5 each leg -alternate legs)
5 Box Jumps (same box used for step-ups)
5 KBS - American (same KB used for step up)
Rx'd Load on Step-Ups=One (24kg./16kg/Kbell) Box 24/20
Kbell held at chest level with both handsEquipment needed today: 1 box / 1 KB
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM/Form
“See everything, overlook a great deal, correct a little.”
-Pope John XXIII
Check CrossFit864 Facebook for updates
CrossFit Half Marathon - February 1, 2014
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
Have a great Friday!
be strong!
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