CF864 Strength and Conditioning
Happy are those who don't listen to the wicked, who don't go where sinners go, who don't do what evil people do.
-Psalm 1:1
“A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow.”
-William Shakespeare
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Have you already hit your first CF864 WOD of 2014!
January 1 is history - what are you waiting on now?
Reminder - January Dues (by January 1)
Thank you!
Today's WOD
"Helen"
Three rounds for time:
Run 400 Meters
21 KBS (24kg./16kg.) - American swings
12 Pull-ups
Challenge - "Beast Mode"
"Heavy Helen"
Run 400 Meters
21 KBS (32kg./24kg.)
12 Strict Pull-ups
Wearing weighted vest (at least 20 pounds)
Rx = Movement Standards/Load/ROM
Scale based on your strength/fitness level.
New Years Week Schedule
Monday 12-30 Normal Schedule
Tuesday 12-31 New Years Eve - 9:00a.m. only
Wednesday 1-1 New Years Day - 10:00a.m. only
Thursday 1-2 Normal Schedule (starting at 5:15a.m.)
Friday 12-27 Normal Schedule
Saturday - 8:30a.m.
Check CrossFit864 Facebook for updates
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
“In three words I can sum up everything I've learned about life: it goes on.”
-Robert Frost
Happy 2014 to the most awesome group of CrossFitters ever!
be strong!
No comments:
Post a Comment