CF864 Strength and Conditioning
“Do not let your hearts be troubled. You believe in God; believe also in me. My Father’s house has many rooms; if that were not so, would I have told you that I am going there to prepare a place for you? And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am.
-John 14:1-3
“It is better to offer no excuse than a bad one.”
-George Washington
Today's WOD's - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - January Dues (by January 1)
Thank you!
WOD: "TK"
AMRAP - 20 minutes:
8 Strict Pull-ups
8 Box Jumps (36 inch box)
12 Kettlebell Swings (2 pood)
CrossFit Hero WOD
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Rx = Movement Standards/Load/ROM
Scale based on your strength/fitness level.
New Years Week Schedule
Monday 12-30 Normal Schedule
Tuesday 12-31 New Years Eve - 9:00a.m. only
Wednesday 1-1 New Years Day - 10:00a.m. only
Thursday 1-2 Normal Schedule
Friday 12-27 Normal Schedule
Saturday - 8:30a.m.
Check CrossFit864 Facebook for updates
“A hero is no braver than an ordinary man, but he is brave five minutes longer.”
-Ralph Waldo Emerson
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
Have a great Monday!
be strong!
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