CF864 Strength and Conditioning

Only fools say in their hearts, “There is no God.” They are corrupt, and their actions are evil; not one of them does good!
-Psalm 14:1

“To win one hundred victories in one hundred battles is not the acme of skill. To subdue the enemy without fighting is the acme of skill”
-Sun Tzu, The Art of War

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

Rx = Movement Standards/Load/ROM/Form

Skill Work – Goat work. Pick a weakness.

ALL WODs start together as a group.

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

Buy In – as a group

WOD

20 HSPU (to AbMat) scale = HR Push-ups
40 Back Extensions (2 second hold at top)
60 Sit-ups
80 Mountain Climbers (4 count) Full ROM
100 Fast Singles

FORM!

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up!

Check us out at CrossFit864 on Facebook

Have a great “Hump Day”

be strong!
Jay and Janice