Wednesday January 14, 2015

CF864 STRENGTH and CONDITIONING

See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the desert and streams in the wasteland.
-Isaiah 43:19

"Life isn't about getting and having, it's about giving and being."
-Kevin Kruse

This day in history - 1973
The Miami Dolphins defeated the Washington Redskins in Super Bowl VII and became the first NFL team to go undefeated in a season.

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - 3 RFT:

10 Weighted Step ups (Holding KB - 24/16kg)
25 GHD Sit-ups (scale to 50 AbMat Sit-ups)
50 DU's (scale to x 3 singles)
1 Minute Plank Hold - Top of push-up
30 Second OH Plate Hold - 45/25 Locked out

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

Constantly Varied
-CrossFit

And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

NEVER GIVE UP!
Jay and Janice