CF864 Strength and Conditioning
But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.
-1 John 1:9
"To forgive is to set a prisoner free and discover that the prisoner was you."
-Louis B. Smedes
Today's WOD's - start at:
5:15a.m./9:00a.m.
Rx = Movement Standards/Load/ROM/Form
Skill Work - Goat work. Pick a weakness.
Buy In - always as a group
WOD - For Time: 21-15-9
GHD Sit-ups (sub - AbMat)
Ball Slam
Russian Twist / Feet off floor
30 second plank hold and 30 second handstand hold between each round
Cash Out - Finish Strong
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
be strong!
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