CF864 Strength and Conditioning

But the Spirit produces the fruit of love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control.
-Galatians 5:22

“Educate your children to self-control, to the habit of holding passion and prejudice and evil tendencies subject to an upright and reasoning will, and you have done much to abolish misery from their future and crimes from society.”
-Benjamin Franklin

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

CrossFit Games 14.4 Live tonight at 8:00p.m. at CF864
Come participate or just come hang out and support your fellow CrossFitters.
14.4 will also be Friday’s WOD

Rx = Movement Standards/Load/ROM/Form

Skill Work – Goat work.

Buy In – always as a group

Strength – Floor Press 1RM

Conditioning – For Time:

30 Back Squats
Run 1 Mile
30 Strict Pull-ups

Rx Load = your body weight on bar
Pull-ups = any hand position. chin completely over the bar – no chicken necking. arms fully extended (no bent elbows) at the bottom of the movement.

Goal – rack the bar as few times as possible.

Scale based on your strength / fitness level. If you can’t squat your body weight to parallel or below reduce the load until you can reach proper depth.

Cash Out – Finish Strong

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

be strong!
Jay and Janice