CF864 Strength and Conditioning

And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’
-Matthew 25:40

“Non nobis solum nati sumus.”
(We are not born for ourselves alone.)
-Cicero

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

Warm-up/Skill Work – Goat work (your weakness)

ALL WODs start together as a group.

Buy In

Remember – the buy in is NOT a warm-up. Show up in time to warm up before the buy in starts.

WOD – 3 RFT / Quality

10 Goblet Squats (24/16kg. Kbell)
15 Strict Pull-ups (palms forward)
S2O – Max reps (95/65) All out reps
30 DU’s (X4 singles)

Post total time and total S2O reps for score

You are NOT Rx if you do not meet the all of the following:
Movement Standards/Load/ROM/Form
Please listen as the WOD is covered.

Cash Out – Finish Strong

Men’s Roundtable – Tonight
Monday, May 5 (after last WOD) 7:00p.m.

Memorial Day Murph – Monday May 26 at 9:00a.m.
Sign up on the board

Yoga at CF864 – Next Tuesday May 27 at 7:15p.m. $5

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

Check us out at CrossFit864 on Facebook

Support your fellow CrossFitters.

“Have a great Monday”

be strong!
Jay and Janice