CF864 Strength and Conditioning

For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.
-Romans 1:20

Jesus cannot forget us; we have been graven on the palms of his hands.
-Lois Picillo

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work – Goat work. Work on TGU this week.

Buy In – always as a group

WOD – 4 RFT:

25 Ball Slams
25 Single-unders (fast/unbroken)
25 AbMat Sit-ups
25 Lateral Hops (each side = 1 rep)

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up

be strong!
Jay and Janice