CF864 Strength and Conditioning

I will never forget your commandments, for by them you give me life.
-Psalm 119:93

“There is but one degree of commitment; total.”
-Arnie Sherr

New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!

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

Skill Work – Clean form/technique/rack position

Reminder – August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD – 10 RFT:

Rx’d =

5 Burpees
10 KBS (24kg./32kg.)

d.) Cash Out – Finish Strong!

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

“Age is no barrier. It’s a limitation you put on your mind.”
-Jackie Joyner Kersee

Have a great day!

BE STRONG!
Jay and Janice