CF864 Strength and Conditioning

Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger.
-James 1:19

“The most important thing in communication is to hear what isn’t being said.”-Peter Drucker

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

Please use the cubbies for phones, keys, water bottles, etc. Thanks!
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – 5 RFT:

2008 CrossFit Games Workout

5 Deadlifts (275/185)
10 Burpees

CrossFit Games Movement Standards:
Each rep of the deadlift will only count when full range of motion is achieved. The bottom limit is when the barbell touches the ground with your hands in contact with the bar. The rep will not count if the barbell is dropped from any height. The top limit is when your hips and legs are fully extended with the front of your shoulder behind the barbell.
Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, butthe clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep.
Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body

Skill Work – Work on your weakness
Rx = Movement Standards/Form/Full ROM/Load

Train Hard. Eat Clean. Plenty of Rest. Repeat

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014.

“Have a great day”

Never Give Up!
Jay and Janice