CF864 STRENGTH and CONDITIONING

Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life.
-Galatians 6:6-7

No man with a complex life can be happy! The simple secret of the happiness is simple life!
This day in history – 1997
Baseball honors Jackie Robinson by retiring #42 for all teams

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

ALL WODs and Buy In – start as a group.

Skill Work – Are you getting stronger? Conquering your weakness?

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

b.) Buy In – Starts as a group

c.) WOD -AMRAP 20

1 TGU L/R (AHAP with good form)
10 Step Lunge w/ KB
10 Dips on rings or bar – No bands (scale options below)
1 Crawl – length of gym

Dips – scale to push-ups or 30 second hold on dip bar

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (4-21) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Check us out at CrossFit864 on Facebook

“You can give without loving, but you can never love without giving.”
-Robert Louis Stevenson

Train Hard. Support Others. Have Fun

Have a great day!

NEVER GIVE UP!
Jay and Janice