Tuesday, April 1, 2014

Wednesday April 2, 2014


CF864 Strength and Conditioning

Only fools say in their hearts, “There is no God.” They are corrupt, and their actions are evil; not one of them does good!
-Psalm 14:1

“To win one hundred victories in one hundred battles is not the acme of skill. To subdue the enemy without fighting is the acme of skill” 

-Sun Tzu, The Art of War

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.


ALL WODs start together as a group.

Reminder - April Dues (by April 1, 2014) Thank you!
$10.00 Late fee on all dues after Tuesday April 1. 


Buy In - as a group

WOD 


20 HSPU (to AbMat) scale = HR Push-ups
40 Back Extensions (2 second hold at top)
60 Sit-ups  
80 Mountain Climbers (4 count) Full ROM
100 Fast Singles

FORM!

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up!

Check us out at CrossFit864 on Facebook

Have a great "Hump Day"

be strong!
Jay and Janice

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