MondayNovember 11, 2013

CF864 Strength and Conditioning

Keep your life free from love of money, and be content with what you have, for he has said, “I will never leave you nor forsake you.”
-Hebrews 13:5

Watch out for the joy-stealers: gossip, criticism, complaining, faultfinding, and a negative, judgmental attitude.
-Joyce Meyer

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

a.) Skill Work / Warm-up / Mobility

b.) Buy In (starts promptly at the time above)

c.) WOD - For time

50 Weighted Pull-ups (16kg.)
50 Power Cleans (95/65)
50 Box Jumps (24/20)
50 KBS (24kg.16kg.)
50 K2E
50 Axle Push Press (95/65)
50 Burpee Pull-ups

d.) Cash Out - Finish Strong!

Scale as needed based on your strength/fitness level

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Check us out at CrossFit864 on Facebook

Train Hard. Train Heavy. Train smart

“Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.” 
-Francesca Reigler

Thank a veteran for their service.


Make today a great day! 

be strong!
Jay and Janice