CF864 Strength and Conditioning

For you are all children of God through faith in Christ Jesus. And all who have been united with Christ in baptism have put on Christ, like putting on new clothes. There is no longer Jew or Gentile, slave or free, male and female. For you are all one in Christ Jesus.
-Galatians 3:26-28

“Look for the good in every person and every situation. You’ll almost always
find it.”
-Brian Tracy

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

Reminder – January Dues (by January 1)
Thank you!

Today’s WOD

Warm-up/Mobility/Skill

Buy In – Starts promptly at times above

Strength – Floor Press 3RM

Conditioning – “Hard Cindy”

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30 inch box
15 Squats holding a 45 pound plate

“If you need music to motivate you, go find something else to do.”
-Josh Everett

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM

Scale/modify based on your strength/fitness level.

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CrossFit Half Marathon – February 1, 2014
Pick up your flyer at the gym and get signed up now.

be strong!
Jay and Janice