Friday April 25, 2014

CF864 Strength and Conditioning

For you know that God paid a ransom to save you from the empty life you inherited from your ancestors. And the ransom he paid was not mere gold or silver. It was the precious blood of Christ, the sinless, spotless Lamb of God.
-1 Peter 1:18-19

“Happiness makes up in height for what it lacks in length.” 
-Robert Frost

Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m. 

Warm-up/Skill Work/ Mobility 
Goat work - Work on KB rack position and clean form   

ALL WODs start together as a group.

Buy In - always as a group

CrossFit HQ Hero WOD - "TK"

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood

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/Form

Cash Out - Finish Strong

3 rules for any Hero WOD:
1. No complaining, bitching or whining.
2. No quitting.
3. Remember what this represents and honor those who have fallen. 

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today. 

Yoga at CF864 - Tuesday April 29 at 7:15p.m. $5 (sign up at gym)


No Saturday WOD (4-26) 
We will supporting the "Palmetto Equestrian 5K Mud Run"    
Come out and support a good cause and the CF864 teams that are participating on Saturday. See flyer at gym for details. 
Event location - 4000 Hurricane Church Road, Clinton

“A hero is no braver than an ordinary man, but he is brave five minutes longer.”
-Ralph Waldo Emerson

Have a great Friday!

be strong!
Jay and Janice