Monday April 7,2014

CF864 Strength and Conditioning

We know what real love is because Jesus gave up his life for us. So we also ought to give up our lives for our brothers and sisters.
-1 John 3:16

“Friendship is born at that moment when one man says to another: “What! You too? I thought that no one but myself . . .””
-C.S. Lewis

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work – Goat work. Work on clean form (starting position and rack position) Train to be a better athlete. Don’t be satisfied with just getting by.

Reminder – April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1.

Buy In – always as a group

Strength – Press 3 RM

Conditioning – 3 Rounds:

1 Minute ME Push-ups (HR)
30 Second Rest
1 Minute Plank
30 Second Rest
1 Minute Step-ups on box
30 Second Rest
1 Minute Hold on Pull-up Bar
30 Second Rest

5 Burpee penalty each time you drop off during hold on pull-up bar.
All penalty burpees done after WOD. Keep count.

Cash Out – Finish Strong

Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, April 7 (after last WOD) 7:00p.m.

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up before the entry fee goes up.

“Happy Monday”

be strong!
Jay and Janice

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