CF864 Strength and Conditioning
Today's WOD- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Mobility/Skill Work
Reminder- February Dues (by February 1,2014)
$10.00 Late fee on all dues after February 3.
Buy In - starts as a group
WOD - EMOM - 15
Even - 3 Deadlifts
Odd - 6 Lateral Hop Burpees (over DL bar)
(DL Load= 80% of your last 1RM/good form/No bounce)
Burpees = Feet clear the ground with a clap overhead
Reminder- February Dues (by February 1,2014)
$10.00 Late fee on all dues after February 3.
Buy In - starts as a group
WOD - EMOM - 15
Even - 3 Deadlifts
Odd - 6 Lateral Hop Burpees (over DL bar)
(DL Load= 80% of your last 1RM/good form/No bounce)
Burpees = Feet clear the ground with a clap overhead
Cash Out - Finish Strong
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
be strong!
Jay and Janice
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