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.
-Romans 13:8

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.’
-Billy Graham

Today’s WOD’s – start at:
5:15a.m./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 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
Strict pull-ups

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

Check us out at CrossFit864 on Facebook

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”

be strong!
Jay and Janice