CF864 Strength and Conditioning

Mary said: “My soul glorifies the Lord and my spirit rejoices in God my Savior, for the Mighty One has done great things for me— holy is his name.
Luke 1:46-47,49

“Joy is strength.” -Mother Teresa

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

Constantly Varied – Always Prepared

a.) Warm-up – Mobility work / Skill Work

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

c.) Strength – Squat Clean 3RM (Work up to a heavy triple)

d.) WOD – 10 RFT:

5 Push-ups (HR)
10 Strict T2B (Palms forward – No kip)
15 Single unders (No DU’s)

d.) Cash Out – Finish Strong!

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

Check the whiteboard at the gym for upcoming events.

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

Have a great day! Look forward to seeing you today as early as 5:15a.m. or as late as 6:15p.m. today.

be strong!
Jay and Janice