CF864 Strength and Conditioning

My victory and honor come from God alone. He is my refuge, a rock where no enemy can reach me.
-Psalm 62:7

Jesus cannot forget us; we have been graven on the palms of his hands.
-Lois Picillo

Today’s WOD’s – Start Promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
This is the time the workout starts. Arrive in time to warm up and ready to go at the times above. Thanks!

Reminder – April Dues (No Later Than Monday April 1, 2013)
$10.00 Late fee on all dues after April 3 (Wednesday)
Thank you!

1 – Warm up

2 – Buy In

3 – WOD – Your choice of one of the following:

CrossFit Games Open 13.4

7 Minute AMRAP of:
3 Clean and Jerk (135/95)
3 Toes-to-Bar

6 Clean and Jerk (135/95)
6 Toes-to-Bar
9 Clean and Jerk (135/95)
9 Toes-to-Bar
12 Clean and Jerk (135/95)
12 Toes-to-Bar
15 Clean and Jerks
15 Toes-to-Bar
18 Clean and Jerks
18 Toes-to-Bar

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women

or

CrossFit Total (CF864 Style)

Squat, 1 Rep
Bench Press, 1 Rep
Deadlift, 1 Rep

Looking for perfect form on these movements!

3 attempts at each lift. Choose your loads wisely.
If you are doing the CF Total today – your warm up needs to include these three lifts.

4 – Cash Out

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

Be sure to check our Good Friday / Easter weekend schedule.
Sign up on the whiteboard if you are interested in the Friday WOD.

Have a great day!

BE STRONG!
Jay and Janice