CF864 Strength and Conditioning

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

All I have seen teaches me to trust the creator for all I have not seen.
-Ralph Waldo Emerson

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

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

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 – AMRAP 15

5 Strict Pull-ups
7 Goblet Squats
9 Box Jumps

Rx=
Pull-ups = No kip. Chin over bar. Any grip on bar is acceptable.
Goblet Squats = at least 24kg. (guys) 16kg. (girls) KB. Heavier if you can. Must get to at least parallel depth – shallow squats don’t count.
Box Jump = 24 (guys) 20 (girls) Hips open on top of the box.

d.) Cash Out – Finish Strong!

Do not let your hearts be troubled. Trust in God; trust also in me.
-Jesus Christ

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

be strong!
Jay and Janice