CF864 Strength and Conditioning

Instead, you must worship Christ as Lord of your life. And if someone asks about your Christian hope, always be ready to explain it.
-1 Peter 3:15

“We may speak about a place where there are no tears, no death, no fear, no night; but those are just the benefits of heaven. The beauty of heaven is seeing God.”
-Max Lucado

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

Rx = Movement Standards/Load/ROM/Form

Skill Work – Goat work. Include OHS in your skill work this week

Buy In – always as a group

WOD – 2 Rounds for as many reps as possible:
2 Minutes – Push Press (135/95)
1 Minute Rest
2 Minutes – Box Jumps (24/20)
1 Minute Rest
2 Minutes – Air Squats
1 Minute Rest

Cash Out – Finish Strong

How much skill work will you include in your training today?

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

HIT CrossFit – Competition Saturday March 15 at 4:00p.m.
See details on board at gym

be strong!
Jay and Janice