CF864 Strength and Conditioning

Humble yourselves before the Lord, and he will lift you up in honor.
-James 4:10

“The more humble and obedient to God a man is, the more wise and at peace he will be in all that he does.”
-Thomas Kempis (1471)

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

Warm-up/Mobility/Skill Work

Buy In – as a group

WOD – For total time:

50 Curtis P’s
50 Strict Pull-ups

Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press
Load – Rx = 95/65
Beast Mode = 135/95

Pull-ups (post number of times you come off the bar)
Rx = all reps must be strict, no kip. Chin over bar and arms fully extended / elbows straight at the bottom of the movement. No chicken necking.

Complete all 50 Curtis P’s before moving to Pull-ups.

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Don’t just get by – Get better

“Every person that you meet knows something you don’t; learn from them.”
-H. Jackson Brown Jr.

Check CrossFit864 Facebook for updates

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

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

Have a great Monday!

be strong!
Jay and Janice