CF864 Strength and Conditioning

For wherever there is jealousy and selfish ambition, there you will find disorder and evil of every kind.
-James 3:16

“Most haters are stuck in a poisonous mental prison of jealousy and self-doubt that blinds them to their own potentiality.”
-Steve Maraboli

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

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility – Goat work.

Buy In – always as a group

WOD – 4 RFT:

21 No Push-up Burpee Lateral Box Step-Over
15 KB Clean (each side) Load – 24/16kg.
9 Dips (ring or bar) No band assistance. Scale to push-ups

Cash Out – Finish Strong

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

2014 National Day of Prayer – Thursday May 1
Join us on the lawn at the Clinton Museum at 12 Noon on Thursday. See link on CrossFit864 Facebook for details.

Memorial Day Murph – Monday May 26 at 9:00a.m.

be strong!
Jay and Janice