Tuesday May 6, 2014

CF864 Strength and Conditioning

Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.
-Philippians 4:6-7

“Patience is the glue that binds hard work and faith.”
-Charles Glassman

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

ALL WODs start together as a group.

Warm-up/Skill Work - Goat work. 

Buy In - always as a group

WOD - 3 RFT: AFAP

15 G20 (TnG) 95/65
10 C2B Pull-ups
5 Lateral Hops over bar (over and back =1)
Sprint 300 Meters

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

CrossFit864 Cookout - Thursday May 8 at 7:15p.m.
Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!

Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes - 1 Paleo and 1 Non Paleo.
Sign up list on board at gym. 
Please sign up ASAP so that we can get a head count for burgers, etc.

Memorial Day Murph - Monday May 26 at 9:00a.m.


Yoga at CF864 - Next class TBA

be strong!
Jay and Janice