CF864 Strength and Conditioning

He has shown you, O mortal, what is good. And what does the Lord require of you? To act justly and to love mercy and to walk humbly with your God.
-Micah 6:8

We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.
-Plato

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

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

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

Today’s WOD:

Buy In – Starts promptly at times above

Strength – Floor Press 5RM

Floor press – legs fully extended, butt must stay on floor.

For Time – 100 Push-ups (HR) – As a group

Conditioning – 3 RFT:

20 T2B (strict, no kip / palms forward)
20 DU’s (scale to x3 singles)

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM

Scale/modify based on your strength/fitness level.

Check CrossFit864 Facebook for updates

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

Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.
-William Shakespeare

be strong!
Jay and Janice