CF864 Strength and Conditioning
We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
-Hebrews 12:2
As the Father has loved me, so have I loved you.
-Jesus
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs start together as a group.
Warm-up/Skill Work - Goat work. Work on rack position today.
Reminder - April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1.
Buy In - always as a group
WOD - Apex Games Baseline
For Time and Quality (Form)
Rx = Movement Standards/Load/ROM/Form
30 Minute Time Cap
- 400m run
- 30 Deadlifts, 225lb/165
- 400m run
- 30 KB American Swings, 24kg/16kg
- 400m run
- 30 Ground to Overhead Press, 95lb/65lb
- 400m run
- 30 Hand-release push-ups
- 400m run
- 20 Burpee wall balls (20/14)
Cash Out - Finish Strong
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up before the entry fee goes up.
Yard Sale - Saturday April 5 at CF864. BYOT (bring your own table) and come join us. See Gunny for details. 8:00a.m. - 11:00a.m. It's always a fun morning!
It's Friday! Make today a great day!
be strong!
No comments:
Post a Comment