CF864 Strength and Conditioning

Happy are those who don’t listen to the wicked, who don’t go where sinners go, who don’t do what evil people do.
-Psalm 1:1

“A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow.”
-William Shakespeare

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

Have you already hit your first CF864 WOD of 2014!
January 1 is history – what are you waiting on now?

Reminder – January Dues (by January 1)
Thank you!

Today’s WOD

“Helen”

Three rounds for time:

Run 400 Meters
21 KBS (24kg./16kg.) – American swings
12 Pull-ups

Challenge – “Beast Mode”

“Heavy Helen”

Run 400 Meters
21 KBS (32kg./24kg.)
12 Strict Pull-ups
Wearing weighted vest (at least 20 pounds)

Rx = Movement Standards/Load/ROM

Scale based on your strength/fitness level.

New Years Week Schedule
Monday 12-30 Normal Schedule
Tuesday 12-31 New Years Eve – 9:00a.m. only
Wednesday 1-1 New Years Day – 10:00a.m. only
Thursday 1-2 Normal Schedule (starting at 5:15a.m.)
Friday 12-27 Normal Schedule
Saturday – 8:30a.m.

Check CrossFit864 Facebook for updates

CrossFit Half Marathon – February 1, 2014
Pick up your flyer at the gym and get signed up now.

“In three words I can sum up everything I’ve learned about life: it goes on.”
-Robert Frost

Happy 2014 to the most awesome group of CrossFitters ever!

be strong!
Jay and Janice