CF864 Strength and Conditioning

I give them eternal life, and they will never perish. No one can snatch them away from me, for my Father has given them to me, and he is more powerful than anyone else. No one can snatch them from the Father’s hand. The Father and I are one.”
-John 10:28-30

“With the new day comes new strength and new thoughts.”
-Eleanor Roosevelt

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 / Your weakness

Buy In – always as a group

WOD – For time: 21-15-12-9-6 reps of:

KBS
T2B

Rx Load = 24kg./16kg.

Rx = movement standard:
Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight, fully extended at the top of the swing. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Don’t drop kettlebells – please control to the ground.

T2B = Palms forward. Toes must make contact with the bar on each rep.

Cash Out – Finish Strong

Do you hit the door and skip the cash out when it includes mobility or skill work? Don’t neglect this important part of CrossFit training! It’s just as important as the WOD if you want to be a well rounded athlete.

CrossFit864 Pump and Run” Bench Press/5kMay 3, 2014 – Get signed up today.

be strong!
Jay and Janice