CF864 Strength and Conditioning
Can anyone hide from me in a secret place? Am I not everywhere in all the heavens and earth?” says the Lord.
-Jeremiah 23:24
“It is not the length of life, but the depth.”
-Ralph Waldo Emerson
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start as a group. Please be on time!
Reminder - July Dues (NLT Tuesday July 1, 2014)
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!
a.) Warm-up/Skill Work/Mobility
b.) Buy In
c.) WOD - 4 Rounds AFAP:
5 Deadlifts - Conventional Style
15 HR Push-ups
25 KBS - Russian
Rx Load:
DL - 1.5 body weight on bar
PU - hand release / no sag, no bridge / tight and flat
KBS - 24kg./16kg.
d.) Cash Out - Finish Strong
Skill Work - HS Hold / TGU
Rx = Movement Standards-Full ROM/Form/Load
Check us out at CrossFit864 on Facebook
Paleo Challenge - If you are participating in the challenge please turn your weekly food log into Janice today (Thursday) - Great job! Proud of the dedicated who are working hard to reach their goal.
Email your log to: janicewlong@gmail.com
Have a great day! Hang on Friday's almost here.
be strong!
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