CF864 Strength and Conditioning

I desire to do your will, my God; your law is within my heart.”
-Psalm 40:8

When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, I used everything you gave me.
-Erma Bombeck

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

Skill Work – Pick a weakness and spend 5 minutes working on it.
After last Monday’s WOD there is a lot of room for skill work on the cleans. Saw some real “creative” clean form going on (don’t be that person!) There’s also a lot of room for hip flexibility and hamstring work for those who struggle to get to parallel without falling forward. Spend a little time on it each day – it will get better but not if you neglect it. When you arrive please don’t just stand around…spend that time getting warmed up.

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

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

c.) WOD “Grace”

For time:

135 Pound Clean and Jerk, 30 Reps

CF864 Rx (girls load = 95 pounds)

then-

NFT – Complete in as few sets as possible
50 K2E
50 Burpees

FORM, FORM, FORM!

d.) Cash Out – Finish Strong!

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

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

New CF864 shirts at the gym

Last Day – Limited Time CF864 Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 22, 2013.

Reminder – No Saturday WOD this week. The CF864 Team will at the “Barbells for Boobs” event.

be strong!
Jay and Janice