CF864 Strength and Conditioning

I have fought the good fight, I have finished the race, I have kept the faith.
-2 Timothy 4:7

Worry does not empty tomorrow of its sorrow; it empties today of its strength.
-Corrie Ten Boom

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

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD – “Marathon Monday”

5 Rounds of:
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee Lateral Jumps
After 5 rounds are complete:
800m Sprint

Your time is your total time for all 5 rounds plus the 800m sprint.

See link on CrossFit864 Facebook with more info about this WOD

d.) Cash Out

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run – Bench Press / 5K Competition
May 4, 2013 – Get signed up today.

Super D Performance Tour
Saturday May 4, 2013 / 10:30a.m. – 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 – CF864 Members
$65.00 – Non members
$25.00 Deposit
Limited spaces available – Get signed up early. It will fill up.

No one can pray and worry at the same time.
-Max Lucado

BE STRONG!
Jay and Janice