CF864 Strength and Conditioning
Don’t be misled—you cannot mock the justice of God. You will always harvest what you plant. Those who live only to satisfy their own sinful nature will harvest decay and death from that sinful nature. But those who live to please the Spirit will harvest everlasting life from the Spirit.
-Galatians 6:7-8
“Those who deny freedom to others deserve it not for themselves.”
-Abraham Lincoln
Today's WOD's - start promptly at:
5:15a.m./9:00a.m.
Warm-up/Mobility/Skill
Buy In
WOD - EMOM 15
a.) Even - 10 Ball Slams
b.) Odd - One Arm KB Press (5 each side)
Cash Out - Finish Strong
"On the Internet, everyone squats. In real life, the squat rack is always empty. You figure out what this means." - Steve Shaw (powerlifter)
Rx = Movement Standards/Load/ROM/Form
Check CrossFit864 Facebook for updates
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
"CrossFit864 Pump and Run" Bench Press / 5k
May 3, 2014
Excuses or Results - Your Choice
be strong!
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