Thursday February 27, 2014

CF864 Strength and Conditioning

God showed how much he loved us by sending his one and only Son into the world so that we might have eternal life through him
-1 John 4:9


Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too.
-Will Smith

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

Skill Work - Work on your weakness so it doesn't crush you when it shows up in the next WOD. Don't neglect this important part of your CrossFit training.

Buy In - as a group

WOD - CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70kg/45kg) - Conventional style
12 Push-ups (HR)
15 Box jumps (24/20)

Scale based on your strength/skill/fitness level. 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form


2014 CrossFit Games Open - start 2.27.2014
We will post the first workout on Friday. Get signed up on the games site today before it's too late.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable - A Quest for Authentic Manhood

Starts Monday, March 3 (after last WOD) 7:00p.m.

All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.

HIT CrossFit - Competition March 15 at 4:00p.m. Details on board

What are you training for?

be strong!

Jay and Janice