CF864 Strength and Conditioning

Jesus said to the people who believed in him, “You are truly my disciples if you remain faithful to my teachings. And you will know the truth, and the truth will set you free.”
-John 8:31-32

“When something comes easy, you usually let it go the same way.”
-Nora Roberts

Excuses or Results – You can’t have both

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

Today’s WOD

Warm-up/Mobility/Skill

Buy In

Strength – Deadlift 3RM

NFT – 2 X 15 Back Extension

Conditioning – EMOM 10

3 C and J (135/95)
6 Lateral Hop Burpees

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Scale/modify based on your strength/fitness level.

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CrossFit Half Marathon – February 1, 2014
Pick up your flyer at the gym and get signed up now.

Life does not require us to make good; it asks only that we give our best at each level of experience.
-Harold Ruopp

be strong!
Jay and Janice