CF864 Strength and Conditioning
Effective Prayer
“Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you. For everyone who asks, receives. Everyone who seeks, finds. And to everyone who knocks, the door will be opened."
-Matthew 7:7-8
The roots of true achievement lie in the will to become the best that you can become.
-Harold Taylor
Today's WOD's - start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Mobility/Skill
Buy In
Strength - Deadlift 1RM (work up to a heavy single)
Conditioning - 2008 CrossFit Games - Event 2
5 RFT: 5 Deadlifts (275/185)
10 Burpees
Rx Movement Standards for DL and Burpee posted on whiteboard at gym.
Remember - Rx is more than the load on the bar.
Cash Out - Finish Strong
“Be strong. Live honorably and with dignity. When you don't think you can, hold on.”
-James Frey
Rx = Movement Standards/Load/ROM/Form
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
Excuses or Results - Your Choice
Have a great day!
Have a great day!
be strong!
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