CF864 STRENGTH and CONDITIONING

Joshua said to them, “Do not be afraid; do not be discouraged. Be strong and courageous. This is what the LORD will do to all the enemies you are going to fight.”
-Joshua 10:25

“You can have regret from yesterday, fear tomorrow, but peace today by sharing your heart’s deepest feelings. A life spent being fearful of showing your soul is a life not worth living.”
-Shannon Alder

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

a.) Warm-up/Skill Work/Mobility
Skill Work today – TGU / Kettlebell Swing
b.) Buy In – and ALL WODs start as a group.

c.) WOD – 4 RFT

15 T2B
12 S2OH
9 Weighted Step-ups

S2OH – 135/95 anyway
T2B – Palms forward
Step-ups – One KB held at chest level (24kg./16kg.)

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
It’s more than the amount of weight on the bar.

Constantly Varied – Get out of that Rut!

Upcoming CF864 Events:

Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

Work hard today and don’t forget to log your WOD in your training journal / training app on phone – however you keep track of your WODs.

NEVER GIVE UP!
Jay and Janice