CF864 Strength and Conditioning
Only fools say in their hearts, “There is no God.” They are corrupt, and their actions are evil; not one of them does good!
-Psalm 14:1
“To win one hundred victories in one hundred battles is not the acme of skill. To subdue the enemy without fighting is the acme of skill”
-Sun Tzu, The Art of War
Today's WOD's - start at:
5:15a.m./9:00a.m.
Rx = Movement Standards/Load/ROM/Form
Skill Work - Goat work. Pick a weakness.
ALL WODs start together as a group.
Reminder - April Dues (by April 1, 2014) Thank you!
$10.00 Late fee on all dues after Tuesday April 1.
Buy In - as a group
WOD
20 HSPU (to AbMat) scale = HR Push-ups
40 Back Extensions (2 second hold at top)
60 Sit-ups
80 Mountain Climbers (4 count) Full ROM
100 Fast Singles
FORM!
Cash Out - Finish Strong
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up!
Check us out at CrossFit864 on Facebook
Have a great "Hump Day"
be strong!
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