CF864 Strength and Conditioning

Just as you cannot understand the path of the wind or the mystery of a tiny baby growing in its mother’s womb, so you cannot understand the activity of God, who does all things.
-Ecclesiastes 11:5

Wise men speak because they have something to say; Fools because they have to say something.
-Plato

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

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

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility
Don’t neglect the “Goat Work”

WOD – CF HQ HERO WOD – “Zembiec”

USMC Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to HQ Battalion, was killed during a firefight on May 11, 2007 in Baghdad, Iraq.

5 rounds for time of:
11 Back Squat 185 pounds
7 Strict Burpee Pull-Ups
400M Run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Remember the rules for Hero WODs? If not, ask one on your fellow CrossFitters to remind you.

Cash Out – Finish Strong

Memorial Day Murph – Monday May 26 at 9:00a.m.

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces

Check us out at CrossFit864 on Facebook

Happy Friday!

be strong!
Jay and Janice