CF864 Strength and Conditioning

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

WOD – EMOM – 15

Even – 3 Deadlifts

Odd – 6 Lateral Hop Burpees (over DL bar)

(DL Load= 80% of your last 1RM/good form/No bounce)

Burpees = Feet clear the ground with a clap overhead

Cash Out – Finish Strong

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

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

be strong!
Jay and Janice