CF864 Strength and Conditioning

So I say, let the Holy Spirit guide your lives. Then you won’t be doing what your sinful nature craves.
-Galatians 5:16

“The way to get started is to quit talking and begin doing. ”
-The Walt Disney Company

Excuses or Results – You can’t have both

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

Today’s WOD

Warm-up/Mobility/Skill

Buy In

WOD – For time:

50 Back Squats
50 Box Jumps
50 Strict Pull-ups

Squat load = your body weight on bar
Box Jump = 24/20
Pull-ups = strict / no kip. chin over bar. full ROM.

Complete all reps for each movement before moving to the next exercise.
Cash Out – Finish Strong

“Talent is a wonderful thing, but it won’t carry a quitter. ”
-Stephen King

Rx = Movement Standards/Load/ROM/Form

Scale/modify based on your strength/fitness level.

Check CrossFit864 Facebook for updates

CrossFit Half Marathon – February 1, 2014
Pick up your flyer at the gym and get signed up now.

be strong!
Jay and Janice