Wednesday December 12, 2012

CrossFit864 Strength and Conditioning

Look up into the heavens. Who created all the stars?
He brings them out like an army, one after another, calling each by its name.
Because of his great power and incomparable strength, not a single one is missing.
-Isaiah 40:26

Six essential qualities that are the key to success: Sincerity, personal integrity, humility, courtesy, wisdom, charity.
-William Menninger

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

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

Buy In - Starts promptly at times above. 

WOD - 5 RFT:

10 One Arm Dbell/Kbell Floor Press (10 each side) AHAP
Bear Crawl - down / back 
At end of Bear Crawl straight into 1 minute plank hold
10 Ring Rows (feet on box)


Cash Out

BE STRONG!
Jay and Janice