CF864 Strength and Conditioning
God showed how much he loved us by sending his one and only Son into the world so that we might have eternal life through him
-1 John 4:9
Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too.
-Will Smith
Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work – Work on your weakness so it doesn’t crush you when it shows up in the next WOD. Don’t neglect this important part of your CrossFit training.
Buy In – as a group
WOD – CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70kg/45kg) – Conventional style
12 Push-ups (HR)
15 Box jumps (24/20)
Scale based on your strength/skill/fitness level.
Cash Out – Finish Strong
Rx = Movement Standards/Load/ROM/Form
2014 CrossFit Games Open – start 2.27.2014
We will post the first workout on Friday. Get signed up on the games site today before it’s too late.
CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014
Men’s Roundtable – A Quest for Authentic Manhood
Starts Monday, March 3 (after last WOD) 7:00p.m.
All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.
HIT CrossFit – Competition March 15 at 4:00p.m. Details on board
What are you training for?
be strong!
Jay and Janice