CF864 Strength and Conditioning

For the word of the Lord holds true, and we can trust everything he does. He loves whatever is just and good; the unfailing love of theLord fills the earth.
-Psalm 33:4-5

“The best way to cheer yourself is to try to cheer someone else up.”
-Mark Twain

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

Warm-up/Mobility/Skill Work

Reminder- February Dues (by February 1,2014)
$10.00 Late fee on all dues after February 3.

Buy In – starts as a group

Strength – Press 5 RM

Conditioning – 4RFT:
25 KBS (24kg./16kg.) American
15 Goblet Squats (24kg./16kg.) 3 second pause at bottom
10 T2B – UB (palms forward / arms extended)

Paleo Challenge Athletes – Complete Baseline Test
1 RM Deadlift
1 Mile Run – for time
1 Minute – ME Push-ups

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

BE STRONG!
Jay and Janice