Tuesday March 19, 2013

CrossFit864 Strength and Conditioning

I pray that God, the source of hope, will fill you completely with joy and peace because you trust in him. Then you will overflow with confident hope through the power of the Holy Spirit.
-Romans 15:13

I choose kindness – I will be kind to the poor, for they are alone. Kind to the rich, for they are afraid. And kind to the unkind, for such is how God has treated me.
-Max Lucado

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

Please arrive in time to warm-up before the WOD starts.
All WODs start at the times above.
Thank You!

WOD “Running Cindy”

AMRAP – 20 Minutes of:

Run 200 Meters
2 Rounds of Cindy

Cindy =
5 Pull-ups
10 Push-ups
15 Squats

FORM – #1 Priority!
Don’t count sloppy, partial reps. Strive for quality reps.

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

BE STRONG!
Jay and Janice