CF864 Strength and Conditioning

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.
-Ephesians 2:8-9

Amazing grace! How sweet the sound that saved a wretch like me. I once was lost, but now am found, was blind but now I see.
-John Newton

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

Reminder – November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!

Skill work – Shoulder mobility / Ankle mobility

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) Strength – Bench Press 3RM

Bench Press – No Bounce!
FORM! If it’s not strict it’s not legit!

NFT – 2 X 15 (each arm) One arm KB Floor Press

d.) Conditioning – CrossFit Games 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups

6 Barbell Thrusters
6 Chest to bar Pull-ups

9 Barbell Thrusters
9 Chest to bar Pull-ups

12 Barbell Thrusters
12 Chest to bar Pull-ups

15 Barbell Thrusters
15 Chest to bar Pull-ups

18 Barbell Thrusters
18 Chest to bar Pull-ups

21 Barbell Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Score = Total reps completed in 7 minutes

Load – 100/65

Scale based on your strength/fitness level.

e.) Cash Out – Finish Strong!

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

Grab a cold “Kill Ciff” for Post WOD recovery.

Check out the new tees at CF864

“Without a heart transformed by the grace of Christ, we just continue to manage external and internal darkness.”
-Matt Chandler

How have you been blessed this week?

be strong(er)!
Jay and Janice