CF864 Strength and Conditioning

Rejoice with those who rejoice; mourn with those who mourn.
-Romans 12:15

“I have been driven many times upon my knees by the overwhelming conviction that I had no where else to go. My own wisdom and that of all about me seemed insufficient for that day.”
-Abraham Lincoln

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

Reminder – June Dues (NLT Monday June 2, 2014)
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs start together as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility

b.) Buy In – always as a group

c.) WOD – For Time:

800 Meter Run
50 Strict Burpee Pull-ups
800 Meter Run

d.) Cash Out – Finish Strong

During each burpee pull-up perform a strict push-up, jump to a bar and perform a strict pull-up.

Rx = Movement Standards/Load/ROM/Form
If you don’t meet ALL of the above – you are NOT RX.
Your form is just as (or more) important than the load on the bar.

New CF864 tees at the gym. Grab one and represent!
We have a few 2014 Memorial Day Murph T-Shirt’s left.

Check us out at CrossFit864 on Facebook

be strong!
Jay and Janice