CF864 Strength and Conditioning

But God shows his love for us in that while we were still sinners, Christ died for us.
-Romans 5:8

“Hopeless situations are never hopeless to God.”
-Chip Ingram

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 for the unexpected

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

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

c.) WOD – Power Clean – 1 RM (work up to your 1 rep max)

GOOD FORM on the cleans! Have you been working cleans into your skill work?

Then – For time, starting as a group:

“Salty Dog”
10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)

No bounce on the deadlift, full extension of the hips at the top. Do not drop the bar from the lockout. No sagging or bridging on the push-ups, stay strong and tight.

Goal = All unbroken reps on each round.

d.) Cash Out – Finish Strong!

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

When digested, ALL carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar.
-D.E. Bradford

Carbs do two things – they taste good and they make you fat.

Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

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 somewhere between 5:15a.m. and 6:15p.m. today.

be strong!
Jay and Janice