CF864 Strength and Conditioning
Living in the Light - Imitate God, therefore, in everything you do, because you are his dear children. Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.
-Ephesians 5:1-2
God proved His love on the Cross. When Christ hung, and bled, and died, it was God saying to the world, 'I love you.'
-Billy Graham
Today's WOD's - start at:
5:15a.m./9:00a.m.
New 3 week strength cycle starts today.
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Floor Press (Monday)
Deadlift (Thursday)
Reminder - January Dues (by January 1)
Thank you!
Today's WOD:
Buy In - Starts promptly at times above
WOD - For time:
100 Sit-ups (unanchored)
80 Single-unders (fast)
60 Ball Slams
40 Wall Balls
20 One arm KBS (20 each arm)
10 Atlas Stone to Shoulders (AHAP)
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM
Scale/modify based on your strength/fitness level.
Check CrossFit864 Facebook for updates
CrossFit Half Marathon - February 1, 2014
Jay and Janice
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
"Be quick with praise, and friends will know what your silence means."
- Robert Brault
- Robert Brault
be strong!
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