CF864 Strength and Conditioning

For God was in Christ, reconciling the world to himself, no longer counting people’s sins against them. And he gave us this wonderful message of reconciliation. So we are Christ’s ambassadors; God is making his appeal through us. We speak for Christ when we plead, “Come back to God!”
-2 Corinthians 5:19-20

It’s OK to be outspoken about your faith.
-Tim Tebow

“Routine is the Enemy”

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

Today’s WOD

Warm-up/Mobility/Skill

Buy In – Starts promptly at times above

WOD – For time: 150 Kettlebell Swings

Rx Load = 24kg./16kg. – American style.

Sprint 200 Meters each time the kettlebell swing stops.

CrossFit Games Movement Standards for Kettlebell Swings:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Kettlebell swings that do not meet movement standards are considered scaled.

Don’t drop kettlebells – please control to the ground.

“If you need music to motivate you, go find something else to do.”
-Josh Everett

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Scale/modify based on your strength/fitness level.

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

be strong!
Jay and Janice