CF864 STRENGTH and CONDITIONING

It is not good to have zeal without knowledge, nor to be hasty and miss the way.
-Proverbs 19:2

“We shall not flag or fail. We shall go on to the end. We shall fight in France, we shall fight on the seas and oceans, we shall fight with growing confidence and growing strength in the air, we shall defend our island, whatever the cost may be, we shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields and in the streets, we shall fight in the hills; we shall never surrender.”
-Winston S. Churchill
Reminder – March Dues (NLT Monday March 2, 2015)
$25.00 Late fee on all dues after March 1.
Thank you for your consideration! We appreciate you.

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

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Floor Press 5RM (work up to a heavy set of 5)

d.) Conditioning – 5RFT: “Burner”

10 burpees
30 DU’s

e.) Cash Out – Finish Strong

Rx Movement Standards:
Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.
Thanks! Work Hard! Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Crushing Cancer (Fundraiser) WOD
March 7, 2015 9a.m. until 12 Noon at CF864
$15 donation per person
Come show your support.

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

If the iron is blunt, and one does not sharpen the edge, he must use more strength, but wisdom helps one to succeed.
-Ecclesiastes 10:10

Have a great day! Be Safe!

NEVER GIVE UP!
Jay and Janice