CF864 Strength and Conditioning

For God saved us and called us to live a holy life. He did this, not because we deserved it, but because that was his plan from before the beginning of time—to show us his grace through Christ Jesus.
-2 Timothy 1:9

“You must pay for everything in this world one way and another. There is nothing free except the Grace of God. You cannot earn that or deserve it.”
-Charles Portis

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

Rx = Movement Standards/Load/ROM/Form

Skill Work – Goat work. Things that you suck at.

Buy In – always as a group

Strength – Deadlift 3RM
Rx = Conventional Deadlift
No bounce

NFT – 2 X 15 Back Extensions (3 second hold at top)

Conditioning
4 x
One minute to complete 15 Strict T2B
Rest 30 Seconds

4 x
One minute to complete 15 Burpees
Rest 30 Seconds

Goal = 15 UB Reps

T2B – Strict / No Kip. Palms forward. Toes must touch bar inside of hands
Burpees – Clap overhead with arms FULLY extended. Must jump (both feet clear ground with hips fully opened)

Cash Out – Finish Strong

How much skill work will you include in your training this week?

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

Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, March 10 (after last WOD) 7:00p.m.
All guys are welcome to join us. Check with Jay or Janice for details.

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

be strong!
Jay and Janice