CF864 Strength and Conditioning

Living in the Light – Imitate God, therefore, in everything you do, because you are his dear children. Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.
-Ephesians 5:1-2

God proved His love on the Cross. When Christ hung, and bled, and died, it was God saying to the world, ‘I love you.’
-Billy Graham

Today’s WOD’s – start at:
5:15a.m./9:00a.m.

New 3 week strength cycle starts today.
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Floor Press (Monday)
Deadlift (Thursday)

Reminder – January Dues (by January 1)
Thank you!

Today’s WOD:

Buy In – Starts promptly at times above

WOD – For time:

100 Sit-ups (unanchored)
80 Single-unders (fast)
60 Ball Slams
40 Wall Balls
20 One arm KBS (20 each arm)
10 Atlas Stone to Shoulders (AHAP)

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM

Scale/modify based on your strength/fitness level.

Check CrossFit864 Facebook for updates

CrossFit Half Marathon – February 1, 2014
Pick up your flyer at the gym and get signed up now.

“Be quick with praise, and friends will know what your silence means.”
– Robert Brault

be strong!
Jay and Janice