CF864 STRENGTH and CONDITIONING
See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the desert and streams in the wasteland.
-Isaiah 43:19
“Life isn’t about getting and having, it’s about giving and being.”
-Kevin Kruse
This day in history – 1973
The Miami Dolphins defeated the Washington Redskins in Super Bowl VII and became the first NFL team to go undefeated in a season.
Hump Day WOD’s – start at: 5:15a.m./9:00a.m.
ALL WODs / Buy In – start as a group.
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In – Starts as a group
c.) WOD – 3 RFT:
10 Weighted Step ups (Holding KB – 24/16kg)
25 GHD Sit-ups (scale to 50 AbMat Sit-ups)
50 DU’s (scale to x 3 singles)
1 Minute Plank Hold – Top of push-up
30 Second OH Plate Hold – 45/25 Locked out
d.) Cash Out – Finish Strong
Upcoming CF864 Events:
Get signed up for the CF864 Half Marathon – January 31, 2015
CF864 2015 Pump and Run – May 9, 2015
Check us out at CrossFit864 on Facebook
Constantly Varied
-CrossFit
And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13
NEVER GIVE UP!
Jay and Janice