Wednesday March 4, 2015

CF864 STRENGTH and CONDITIONING
   
Children, obey your parents in everything, for this pleases the Lord.
-Colossians 3:20

“Heroes are not made. They are born out of circumstances and rise to the occasion when their spirit can no longer coexist with the hypocrisy of injustice to others.” 
-Shannon L. Alder 

This day in history - 1933 
U.S. President Franklin Roosevelt gave his inauguration speech in which he said "We have nothing to fear, but fear itself."

Reminder - March Dues (NLT Monday 2, 2015)
$25.00 Late fee on all dues after March 2.

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 in 20 minutes

5 Broad Jumps (6/4)
7 Push Ups (HR)
11 Step Walking Lunges 

Rest 1 Minute

1 x ME Plank Hold (post time on whiteboard)

d.) Cash Out - Finish Strong

Upcoming CF864 Events:


Barbells for Cancer (Fundraiser)

March 7, 2015 9a.m. until 12 Noon at CF864 

$15 donation per person 

Come show your support.

To help fund medical treatments for Tommy Nicholson's wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.

"Crushing Cancer Power Trio"

WOD -A 
400 meter run, 30 back squats , 30 strict pull ups, 400 meter run 

WOD- B 
400 meter run, 30 deadlifts, 30 strict pull ups, 400 meter run

WOD - C
400 meter run, 30 bench press, 30 strict pull ups and 400 meter run 

RX load is body weight on all 3 WOD's

We will have Crushing Cancer t-shirts for sale.

Check us out at CrossFit864 on Facebook

CF864 2015 Pump and Run - May 9, 2015

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

NEVER GIVE UP!
Jay and Janice