Wednesday March 5, 2014

CF864 Strength and Conditioning

This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.” 
-Joshua 1:9


“True faith means holding nothing back. It means putting every hope in God's fidelity to His Promises.” 
-Francis Chan

Today's WOD's - start promptly at:
5:15a.m./9:00a.m. 

Warm-up/Mobility/Skill Work

Buy In - as a group

WOD: AMRAP - 10 Rounds:

5 GHD Sit-ups (sub AbMat Sit-ups)
7 Weighted Step-ups (holding Kbell/Atlas Stone)
9 Ring Rows

Rx = Movement Standards/Load/ROM/Form


Do not say, “I will do to him as he has done to me; I will pay the man back for what he has done.”
-Proverbs 24:29

Check CrossFit864 Facebook for updates and CF instructional videos

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable - A Quest for Authentic Manhood
Monday, March 10 (after last WOD) 7:00p.m.

Have a "Hump Day" 

be strong!

Jay and Janice