CF864 Strength and Conditioning

And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.
-Romans 8:28

Let God’s promises shine on your problems.
-Corrie Ten Boom

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

Skill Work – Goat work. Things that you suck at. Don’t ignore skill work.

Buy In – starts as a group

WOD – CrossFit Games Open 14.3

8 minute AMRAP:

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Want to get better?
How much skill work will you include in your training today?

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up early and save on the entry fee

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

be strong!
Jay and Janice