CF864 Strength and Conditioning

God blesses those who patiently endure testing and temptation. Afterward they will receive the crown of life that God has promised to those who love him.
-James 1:12

There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle.
-Albert Einstein

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.

Buy In – always as a group

Strength – Squat Clean 5-5-3-3-1

Conditioning – 10 RFT:

5 C2B Pull-ups
10 Hand Release Push-ups
15 Jumping Air Squats

Cash Out – Finish Strong

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

Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, March 24 (after last WOD) 7:00p.m.

be strong!
Jay and Janice