CF864 Strength and Conditioning

Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.
-Colossians 3:12

“In the course of my life, I have often had to eat my words, and I must confess that I have always found it a wholesome diet.”
-Winston Churchill

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. Work on things that you suck at.

Buy In – always as a group

Strength – Deadlift 1RM
Rx = Conventional Deadlift
No bounce

NFT – 2 X 15 Good Mornings

Conditioning – EMOM – 12

Even – 10 K2E

Odd – One Arm KB Push Press (5L/5R) 24/16kg

Cash Out – Finish Strong

“These are the few ways we can practice humility:

To speak as little as possible of one’s self.

To mind one’s own business.

Not to want to manage other people’s affairs.

To avoid curiosity.

To accept contradictions and correction cheerfully.

To pass over the mistakes of others.

To accept insults and injuries.

To accept being slighted, forgotten and disliked.

To be kind and gentle even under provocation.

Never to stand on one’s dignity.

To choose always the hardest.”
-Mother Teresa

How much skill work will you include in your training this week?
Include OHS and Pistols in your skill work

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

Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, March 17 (after last WOD) 7:00p.m.

be strong!
Jay and Janice