Tuesday December 11, 2012

CrossFit864 Strength and Conditioning

I showed you in all things that you should work as I did and help the weak. I taught you to remember the words Jesus said: ‘It is more blessed to give than to receive.’
-Acts 20:35

“Don't wait for other people to be loving, giving, compassionate, grateful, forgiving, generous, or friendly... lead the way!” 
-Steve Maraboli

Today's WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. 

For time:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells/kbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

CF HQ Chipper

Cash Out

Train Hard. Train Heavy. Train Smart

“We never think lightly of those who walk with us on our uphill days.”
-Richelle E. Goodrich

Annual Christmas Run - Tuesday December 18
Leaves CF864 at 7:30p.m. Run or Walk

Christmas Party - Friday December 21 from 7p.m. - 9p.m.
Get signed up 

Check out the new CF864 tee's 

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice