Friday, July 24, 2015

Monday July 27, 2015


CF864 Strength and Conditioning

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.
-1 John 4:7


“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior


See Friday July 24 post for schedule info for this week.


Equipment needed for today’s WOD:
stopwatch, sidewalk chalk, music (optional) mojo (mandatory)

Today’s CF864 Home WOD: 

4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold


Option a.) 
4 rounds for time:
10 Handstand push-ups
400m run


Option b.) 
10 rounds for time:
10 push-ups
100M Sprint


Option c.) 
“Invisible Fran” For time:
21-15-9 reps of:
Air squats
Push ups


Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)
Count stops when you have to rest and your heels hit the floor


Challenge – wear your weighted vest on today’s WOD.

Spend plenty of time this week working on your mobility.

Need accountability – post your time on CrossFit864 Facebook.

Hope you are having a great day!
Never Give Up!
Jay and Janice

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