CF864 Strength and Conditioning
Love Fulfills God’s Requirements
Owe nothing to anyone—except for your obligation to love one another. If you love your neighbor, you will fulfill the requirements of God’s law.
The Christian life is not a constant high. I have my moments of deep discouragement. I have to go to God in prayer with tears in my eyes, and say, ‘O God, forgive me,’ or ‘Help me.’
Today’s WOD’s – start at:
ALL WODs start together as a group.
Rx = Movement Standards/Load/ROM/Form
Warm-up/Skill Work – Goat work. Work on squat therapy
Buy In – always as a group
Strength – Back Squat 1 RM
Work up to a heavy single squat. Make sure that you have a spotter (that’s paying attention) Must hit depth.
A Squat above parallel is NOT a Squat!
Conditioning – “Justin”
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench press
CrossFit HQ Hero WOD-
U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan—assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina—died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.
30 Minute Time Cap
Cash Out – Finish Strong
CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up
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Easter / Good Friday Schedule
Friday – 5:15a.m. and 9:00a.m. only
Saturday – No WOD
Check the CF864 News Board at the gym for upcoming events
“Have a great day”
Jay and Janice