CF864 Strength and Conditioning

O Lord, I will honor and praise your name, for you are my God. You do such wonderful things! You planned them long ago, and now you have accomplished them.
-Isaiah 25:1

If we could all hear one another’s prayers, God might be relieved of some of his burdens. -Ashleigh Brilliant

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

Reminder – March Dues (by March 1, 2014)
$10.00 Late fee on all dues after March 1.

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

Buy In – starts as a group

Strength – Floor Press 5RM

Conditioning – CrossFit Games 14.2
Every 3 minutes for as long as possible
From 0.00 – 3:00
2 Rounds of:
10 Overhead Squats(95/65)
10 Chest-to-bar pull-ups
From 3:00-6:00
12 Overhead Squats
12 C2B
Continue long as possible adding 2 REPS each round

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

How much skill work did you include in your training last week?

CrossFit864 Pump and Run” Bench Press/5k

May 3, 2014 – Get signed up today!

Men’s Roundtable – A Quest for Authentic Manhood
Monday, March 10 (after last WOD) 7:00p.m.
Every Monday after last WOD – for 9 weeks

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

Paleo Challenge Athletes – Great job to all of the guys and girls that did the 30 day Paleo Challenge. Saw some great results! Stick with it guys!

be strong!
Jay and Janice