CF864 Strength and Conditioning

An athlete is not crowned unless he competes according to the rules.
-2 Timothy 2:5

I would prefer even to fail with honor than to win by cheating.
-Sophocles

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – February Dues (February 1)
Thank you!

New 3 week strength cycle starts today.
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Back Squat (Monday)
Press (Thursday)

Warm-up/Mobility/Skill Work

Buy In – as a group

Strength – Back Squat 5RM

Conditioning – In 10 minutes complete the following:

100 Air Squats

With the remaining time complete as many perfect push-ups as you can.
Rx – don’t count reps that sag or bridge. Must stay tight and flat on every rep.
Total number of push-ups completed is your score. Post this number on the board with 5RM Back Squat.

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Check CrossFit864 Facebook for updates

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

Have a great Monday!

be strong!
Jay and Janice