CF864 STRENGTH and CONDITIONING

“ By this everyone will know that you are my disciples, if you love one another.”
-John 13:35

“Therefore let us repent and pass from ignorance to knowledge, from foolishness to wisdom, from licentiousness to self-control, from injustice to righteousness, from godlessness to God.”
-Clement of Alexandria

This day in history – 1986
NFL adopts instant replay rule

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

ALL WODs and Buy In – start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – 5 RFT:

10 KB Snatch (each side) Load = AHAP (with good form)
10 Step OH Walking Lunge (45/25 plate)
10 GHD Sit-ups (scale – AbMat Sit-ups)
Crawl – 1 Length of gym (each round) Low, flat and tight

Rest 1 Minute

1 x ME Chin over pull-up bar hold (post time)

d.) Cash Out – Finish Strong

Train Hard. Train Heavy. Train Smart.

Upcoming CF864 Events:
CF864 2015 Pump and Run – May 9, 2015

Check us out at CrossFit864 on Facebook

“Life isn’t about getting and having, it’s about giving and being.”
-Kevin Kruse

Train Hard. Support Others. Have Fun

NEVER GIVE UP!
Jay and Janice