CF864 Strength and Conditioning

A person finds joy in giving an apt reply— and how good is a timely word!
-Proverbs 15:23

I have had more trouble with myself than with any other man I have ever met.
-Dwight Lyman Moody

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

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

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

c.) WOD – 10 RFT:

100 Meter Sprint – 100% (50M and back)
5 Push-ups (HR) Strict form – No sagging / bridging
10 Step Prisoner Walking Lunges
15 Sit-ups (unanchored)

Go hard and fast on this one!

d.) Cash Out – Finish Strong!

“If you need music to motivate you, go find something else to do”
-Josh Everett

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

Here’s 5 easy rules to follow. Not just for CrossFit but in life in general.

No Quitting

No Whining

No Bragging

No Excuses

No Cheating

be strong!
Jay and Janice