CF864 STRENGTH and CONDITIONING
All who do evil hate the light and refuse to go near it for fear their sins will be exposed. But those who do what is right come to the light so others can see that they are doing what God wants.
- John 3:20-21
“So when the devil throws your sins in your face and declares that you deserve death and hell, tell him this: "I admit that I deserve death and hell, what of it? For I know One who suffered and made satisfaction on my behalf. His name is Jesus Christ, Son of God, and where He is there I shall be also!”
—Martin Luther (1483-1546)
This day in history - 2014
Twelve year old Katie Francis from Oklahoma City broke the Girl Scout record for cookie sales. She sold 18,107 boxes of cookies over a total of seven weeks. The previous record had been set in the 1980s and was for 18,000 boxes. The selling season was extended by a week and Katie had stated she hoped she could sell up to 20,000 boxes.
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
ALL WODs and Buy In - start as a group.
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
ALL WODs and Buy In - start as a group.
Skill Work - 15.5 is coming! Ready?
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - 5 RFT:
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - 5 RFT:
10 G2OH - 95/65 (any way)
5 T2B - palms forward
FW - (2 x 32kg./24kg.) to 25M and back.
OH Plate Carry - (45/25 plate) fully extended/locked out. 25 M and back.
Sprint - to 25 M and back (100%)
Please do not drop plates/KB's during FW / OH Carry.
Thank you!
Thank you!
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (4-7) at 7:00p.m.
CF864 2015 Pump and Run - May 9, 2015
Check us out at CrossFit864 on Facebook
“You can give without loving, but you can never love without giving.”
-Robert Louis Stevenson
Train Hard. Support Others. Have Fun
Train Hard. Support Others. Have Fun
Have a great day!
Jay and Janice
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