CF864 Strength and Conditioning

And because of his glory and excellence, he has given us great and precious promises. These are the promises that enable you to share his divine nature and escape the world’s corruption caused by human desires.
-2 Peter 1:4

God loves each of us as if there were only one of us.
-St. Augustine

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

Skill Work – Goat work. Things that you suck at. Don’t ignore skill work.

Buy In – starts as a group

Strength – Floor Press 3RM

Conditioning – 4 RFT:

10 Hang Power Cleans (115/75)
25 KBS (24kg./16kg.) – American style
10 Push-ups (HR / Perfect form. Tight – No sag, No Bridging)

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Want to get better?
How much skill work will you include in your training today?

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up early and save on the entry fee

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

be strong!
Jay and Janice