CF864 Strength and Conditioning

If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing.
-1 Corinthians 13:1-3

“Legalism says God will love us if we change. The gospel says God will change us because He loves us.”
-Tullian Tchividjian

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

Warm-up/Mobility/Skill Work

Buy In – starts as a group

WOD 21-15-9 reps of:

Deadlift (225/185)
Box Jumps (24/20)

Deadlift – No Bounce / No dropping from lockout

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Skill work – work on your weakness

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

Have a great day!

be strong!
Jay and Janice