CF864 Strength and Conditioning

Do to others whatever you would like them to do to you.
-Matthew 7:12

“While intent is the seed of manifestation, action is the water that nourishes the seed. Your actions must reflect your goals in order to achieve true success.”
-Steve Maraboli

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

Warm-up/Mobility/Skill

Buy In

Strength – Floor Press 1RM (work up to a heavy single)

Conditioning – “Cindy XXX“

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Cash Out – Finish Strong

“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”
-John Wooden

Rx = Movement Standards/Load/ROM/Form

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

Excuses or Results – Your Choice

be strong!
Jay and Janice