Wednesday April 30, 2014

CF864 Strength and Conditioning

For wherever there is jealousy and selfish ambition, there you will find disorder and evil of every kind.
-James 3:16

“Most haters are stuck in a poisonous mental prison of jealousy and self-doubt that blinds them to their own potentiality.”
-Steve Maraboli

Today's WOD's - start at:
5:15a.m./9:00a.m. 

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

ALL WODs start together as a group.


Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility - Goat work.

Buy In - always as a group

WOD - 4 RFT:


21 No Push-up Burpee Lateral Box Step-Over
15 KB Clean (each side) Load - 24/16kg.
9 Dips (ring or bar) No band assistance. Scale to push-ups

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up 

2014 National Day of Prayer - Thursday May 1
Join us on the lawn at the Clinton Museum at 12 Noon on Thursday. See link on CrossFit864 Facebook for details.

Memorial Day Murph - Monday May 26 at 9:00a.m.

be strong!

Jay and Janice