CF864 STRENGTH and CONDITIONING
Wrath is cruel, anger is overwhelming, but who can stand before jealousy?
-Proverbs 27:4
The jealous are troublesome to others, but a torment to themselves.
-William Penn
Train Hard. Support Others. Have Fun
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.) WOD – “Dirty Thirty”
30 Box jump, 24/20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood/1.5 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Burpees
30 Double unders
d.) Cash Out – Finish Strong
CrossFit Games Open 15.5 – Friday’s WOD
Rx Movement Standards:
Form! Scale/modify based on your strength/fitness level.
The movement standards will always be covered before the WOD starts. Thanks!
Check CrossFit864 on Facebook for video movement demos
Rx = Movement Standards-Full ROM/Form/Load
Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (4-7) at 7:00p.m.
CF864 2015 Pump and Run – May 9, 2015
Rhythm on the Rails 5k Run – May 16 (sign up at gym)
Check CrossFit864 on Facebook for updates
“It is not the strength of your faith but the object of your faith that actually saves you.”
-Timothy Keller
NEVER GIVE UP!
Jay and Janice