Wednesday February 25, 2015

CF864 STRENGTH and CONDITIONING   

Constantly Varied! 


But for those who are self-seeking and do not obey the truth, but obey unrighteousness, there will be wrath and fury.
-Romans 2:8

“A storyteller makes up things to help other people; a liar makes up things to help himself.”
-Daniel Wallace

This day in history - 1836
Samuel Colt received U.S. Patent No. 138 (later 9430X) for a "revolving-cylinder pistol." 

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

ALL WODs and Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - AMRAP 14

5 GHD Sit-ups (scale - AbMat Sit ups)
10 DU's (scale - x 3 singles)
15 Box Step-ups (45/25 plate held in any position)

Rest 1 Minute

1 x ME Hold on pull-up bar (post time on whiteboard)

d.) Cash Out - Finish Strong

Train Hard. Train Heavy. Train Smart.

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

"Life isn't about getting and having, it's about giving and being."
-Kevin Kruse

NEVER GIVE UP!
Jay and Janice