CF864 Strength and Conditioning

Saying with a loud voice, “Worthy is the Lamb who was slain, to receive power and wealth and wisdom and might and honor and glory and blessing!
-Revelation 5:12

“Life is like riding a bicycle. To keep your balance, you must keep moving.”
-Albert Einstein

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 be Prepared!

Reminder – November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!

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

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

c.) WOD

Power Clean – 5 RM (work up to 5 rep max)

GOOD FORM on the cleans! Have you been working cleans into your skill work? We’ll know on Tuesday.

Then – For time, starting as a group:
21 KBS – 42 Push-ups
15 KBS – 30 Push-ups
9 KBS – 18 Push-ups

Rx KB Load = 32kg./24kg. (American Style – OH)
Push-up = HR (hand release) Tight reps, No Sagging.

d.) Cash Out – Finish Strong!

For judgment is without mercy to one who has shown no mercy. Mercy triumphs over judgment.
-James 2:13

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

“We don’t do easy. We don’t do lazy”
-CrossFit

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

be strong!
Jay and Janice