Wednesday February 4, 2015

CF864 STRENGTH and CONDITIONING

Love Your Enemies 
“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.”
-Matthew 5:43-45

“A friend is one who has the same enemies as you have”

-Abraham Lincoln

"You never really know your friends from your enemies until the ice breaks"
-Eskimo Proverb

This day in history - 1969
John Madden is named head coach of NFL's Oakland Raiders

Reminder - February Dues (NLT Sunday Feb. 1, 2015) 
$25.00 Late fee on all dues after Feb. 1.

Thank you for your consideration! We appreciate you.

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

ALL WODs / Buy In - start as a group.

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

b.) Buy In - Starts as a group

c.) WOD - 3 RFT:

21 GHD Sit-ups (scale to AbMat) 
15 Atlas Stone to Shoulder - AHAP (Don't drop stones)
9 HSPU - Full ROM / To AbMat

Full ROM on GHD - If you do not have experience on the GHD scale to AbMat

d.) Cash Out - Finish Strong

Constantly Varied
-CrossFit

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