CF864 Strength and Conditioning

Thanks be to God! He gives us the victory through our Lord Jesus Christ.
-1 Corinthians 15:57

We have been the recipients of the choicest bounties of Heaven; we have been preserved these many years in peace and prosperity; we have grown in numbers, wealth, and power as no other nation has ever grown.
-Abraham Lincoln, at Thanksgiving time during the Civil War, 1863

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.) WOD

“Freddy Krueger”

For Time, 21-15-9 Reps of:
KBS (32kg./24kg.)
Burpees

FORM, FORM, FORM!

Go as fast as possible with legit form!

Burpees:
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), 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.

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

Goal = All unbroken reps on each round.

d.) Cash Out – Finish Strong!

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

Repost – Maybe this this will help you plan your Thanksgiving meal.
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.

Thanksgiving 2013 Gym Schedule:

Monday – Wednesday normal schedule

Closed Thursday – Saturday

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