CF864 Strength and Conditioning

Pray without ceasing.
-1 Thessalonians 5:17

“In prayer it is better to have a heart without words than words without a heart. ”
-John Bunyan (1628-1688)

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

ALL WODs / Buy In – start as a group.

Reminder – August Dues (NLT Friday August 1, 2014)
$25.00 Late fee on all dues after Friday August 1.
Thank you!

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) Strength – Power Clean 1 (build up to a heavy single)

d.) Conditioning – AMRAP 15

5 T2B
10 Push-ups
15 DU (scale to x 3 fast singles)

T2B – palms forward
Push-ups – HR

Form, Form, Form!

Scale based on your strength / fitness level

e.) Cash Out – Finish Strong

Train Smart – Hydrate!

Skill Work – Clean set up/ Strict pull-ups

Constantly Varied – Get out of that Rut – Routine is the Enemy!
-CrossFit

Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.

Train Hard.Eat Clean. Rest. Repeat

“Have a great day”

Never Give Up!
Jay and Janice