Wednesday January 29, 2014

CF864 Strength and Conditioning

11a.m. only  (no 5:15 and 9am)

Warm-up/Mobility/Skill Work

Buy In - starts as a group

WOD - AMRAP 20

10 Weighted Step-Ups (5 each leg -alternate legs each rep)

5 Box Jumps (same box used for step-ups)

5 Burpees 

Rx'd Load on Step-Ups=One (24kg./16kg/Kbell) Box 24/20

Cash Out - Finish Strong

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

Have a great Monday! 

be strong!

Jay and Janice