CF864 Strength and Conditioning

For there will never cease to be poor in the land. Therefore I command you, ‘You shall open wide your hand to your brother, to the needy and to the poor, in your land.’
Deuteronomy 15:11

“Never worry about numbers. Help one person at a time and always start with the person nearest you.”
-Mother Teresa

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

ALL WODs / Buy In – start as a group. Please be on time!

The ones that neglect the skill work and mobility work are always the ones that seem to need it the most. Work on one weakness in your warm up each day.

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) WOD – 10 RFT/Quality:

3 Power Cleans
5 C2B Pull-ups (palms forward)
3 Strict HSPU

PC Load = 80% of your body weight
HSPU = to AbMat / Full extension – lockout

d.) Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

“If there is no struggle, there is no progress.”
-Frederick Douglas

Check us out at CrossFit864 on Facebook

Check out the new CF864 tees at the gym. Grab one (or 2) of your favorite colors and represent!

Memorial Day Murph – Monday May 26 at 9:00a.m
Sign up on whiteboard

Yoga at CF864 – Next Tuesday May 27 at 7:15p.m. $5

Happy Friday!

be strong!
Jay and Janice