CF864 STRENGTH and CONDITIONING

“My salvation and my honor depend on God; he is my mighty rock, my refuge.”
– Psalm 62:7

Weakness of attitude becomes weakness of character.
-Albert Einstein

Today’s Buy in – starts at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Deadlift 1 RM (work up to a heavy single)
Good form. Controlled. No Dropping from Lockout.

NFT 2x 15 Good Mornings
d.) Conditioning – EMOM 10
Even – 15 KBS (24/16) American
Odd – 15 Burpees (full ROM)

e.) Cash Out – Finish Strong! This is part of today’s WOD

Scale/modify based on your strength/fitness level. Your form/ROM is just as important as the load on the bar. Poor form/ROM = scaled

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (3-24) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

2015 CrossFit Games Open – Starts Feb. 26
Check CrossFit864 on Facebook for updates

Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?
http://www.rxsmartgear.com/ropes/

“No one has ever become poor by giving.”
-Anne Frank

MRT – Tonight
Monday, March 16 (after last WOD) 7:00p.m.

“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13

Be strong today. Looking for PR’s!

Have a great Monday!

NEVER GIVE UP!
Jay and Janice