CrossFit864 Strength and Conditioning

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship
-Romans 12:1

Pray often, for prayer is a shield to the soul, a sacrifice to God. and a scourge for Satan. Pray often, for prayer is a shield to the soul, a sacrifice to God and a scourge for Satan.
-John Bunyan

“Grudges are for those who insist that they are owed something; forgiveness, however is for those who are substantial enough to move on.”

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

Reminder – November Dues (by November 1, 2012)
$10.00 Late fee on all dues after November 3. Thank you!

Don’t forget to wear your costume to the WOD today (at every group.) Dress in your funkiest or creepiest costume for the WOD….you are not too old or too cool to have fun!

Buy In – Starts promptly at times posted above. Arrive in time to warm up before the buy in starts.

Strength – Deadlift 1 RM

2 x 15 Back Extensions (GHD) or Good Mornings
NFT (not for time) – Strict Form

Train with good form on the heavy single DL’s and hit a new PR!

Conditioning – AMRAP 10 Minutes

Weighted walking lunge (One KB in front rack position)
10 total steps – switch arms (5 steps each side)

10 Push-ups (HR) work on perfect from – tight midline, no sagging, butt and chest rise together, elbows fully extended at top of movement.

Hit the conditioning hard today.

Cash Out – Finish Strong

Have a great day and stop to remember all of the people that are being hit hard by “Sandy” today.

BE STRONG!
Jay and Janice