CF864 Strength and Conditioning

Always be humble and gentle. Be patient with each other, making allowance for each other’s faults because of your love.
-Ephesians 4:2

“True humility is not thinking less of yourself; it is thinking of yourself less.”
-C.S. Lewis

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

Warm-up/Mobility/Skill Work

Buy In – as a group

WOD – AMRAP 20

10 Weighted Step-Ups (5 each leg -alternate legs)
5 Box Jumps (same box used for step-ups)
5 KBS – American (same KB used for step up)

Rx’d Load on Step-Ups=One (24kg./16kg/Kbell) Box 24/20
Kbell held at chest level with both hands

Equipment needed today: 1 box / 1 KB

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

“See everything, overlook a great deal, correct a little.”
-Pope John XXIII

Check CrossFit864 Facebook for updates

CrossFit Half Marathon – February 1, 2014

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Have a great Friday!

be strong!
Jay and Janice