CrossFit864 Strength and Conditioning

“Every word of God is pure: he is a shield unto them that put their trust in him.”
-Proverbs 30:5

Christmas gift suggestions: To your enemy, forgiveness. To an opponent, tolerance. To a friend, your heart. To a customer, service. To all, charity. To every child, a good example. To yourself, respect.”
-Oren Arnold

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above.

WOD

3 RFT:
15 Burpees
15 Ball Slams 

Rest 3 Minutes

3 RFT:
15 KBS (32kg./16kg.)
15 Box Jumps (24/20)

Cash Out 

Annual Christmas Light Run/Walk leaves CF864 tonight at 7:00

BE STRONG!
Jay and Janice