CF864 Strength and Conditioning
Humble yourselves before the Lord, and he will lift you up in honor.
-James 4:10
“The more humble and obedient to God a man is, the more wise and at peace he will be in all that he does.”
-Thomas Kempis (1471)
Today's WOD's - start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Mobility/Skill Work
Buy In - as a group
WOD - For total time:
50 Curtis P's
50 Strict Pull-ups
Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press
Load - Rx = 95/65
Beast Mode = 135/95
Pull-ups (post number of times you come off the bar)
Rx = all reps must be strict, no kip. Chin over bar and arms fully extended / elbows straight at the bottom of the movement. No chicken necking.
Complete all 50 Curtis P's before moving to Pull-ups.
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM/Form
Don't just get by - Get better
“Every person that you meet knows something you don't; learn from them.”
-H. Jackson Brown Jr.
Check CrossFit864 Facebook for updates
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
Have a great Monday!
be strong!
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