CF864 Strength and Conditioning

Can anyone hide from me in a secret place? Am I not everywhere in all the heavens and earth?” says the Lord.
-Jeremiah 23:24

“It is not the length of life, but the depth.”
-Ralph Waldo Emerson

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

ALL WODs / Buy In – start as a group. Please be on time!

Reminder – July Dues (NLT Tuesday July 1, 2014)
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!

a.) Warm-up/Skill Work/Mobility

b.) Buy In

c.) WOD – 4 Rounds AFAP:

5 Deadlifts – Conventional Style
15 HR Push-ups
25 KBS – Russian

Rx Load:
DL – 1.5 body weight on bar
PU – hand release / no sag, no bridge / tight and flat
KBS – 24kg./16kg.

d.) Cash Out – Finish Strong

Skill Work – HS Hold / TGU

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

Paleo Challenge – If you are participating in the challenge please turn your weekly food log into Janice today (Thursday) – Great job! Proud of the dedicated who are working hard to reach their goal.
Email your log to: janicewlong@gmail.com

Have a great day! Hang on Friday’s almost here.

be strong!
Jay and Janice