Wednesday February 11, 2015

CF864 STRENGTH and CONDITIONING

“And he sat down and called the twelve. And he said to them, “If anyone would be first, he must be last of all and servant of all.”
-Mark 9:35

Only a life lived for others is a life worthwhile.
-Albert Einstein

This day in history - 2006
In Texas, U.S. Vice President Dick Cheney accidentally shot and wounded a companion during a quail hunt.

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

ALL WODs and Buy In - start as a group.

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

b.) Buy In - Starts as a group

c.) WOD - 3 Rounds:

1 Minute ME each movement
UB Hold on pull-up bar
Sledgehammer Strikes
Ball Slams
Hip Extensions
Plank Hold 

1 Minute rest

d.) Cash Out - Finish Strong

Constantly Varied
-CrossFit

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

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

NEVER GIVE UP!
Jay and Janice