CF864 Strength and Conditioning

We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
-Hebrews 12:2

As the Father has loved me, so have I loved you.
-Jesus

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

ALL WODs start together as a group.

Warm-up/Skill Work – Goat work. Work on rack position today.

Reminder – April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1.

Buy In – always as a group

WOD – Apex Games Open Baseline

For Time and Quality (Form)

Rx = Movement Standards/Load/ROM/Form

30 Minute Time Cap

400m run
30 Deadlifts, 185lb/135
400m run
20 KB American Swings, 24kg/16kg
400m run
30 Ground to Overhead Press, 95/65
400m run
20 Hand-release push-ups
400m run
20 Burpee wall balls

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up before the entry fee goes up.

Yard Sale – Saturday April 5 at CF864. BYOT (bring your own table) and come join us. See Gunny for details. 8:00a.m. – 11:00a.m. It’s always a fun morning!

It’s Friday! Make today a great day!

be strong!
Jay and Janice