Wednesday February 18, 2015

CF864 STRENGTH and CONDITIONING


The natives showed us extraordinary kindness; for because of the rain that had set in and because of the cold, they kindled a fire and received us all. 
-Acts 28:2 

“It always rains on tents. Rainstorms will travel thousands of miles, against prevailing winds for the opportunity to rain on a tent.”
-Dave Barry


This day in history - 1978
1st Iron Man Triathlon (swim, bike ride, marathon) held, Kona, Hawaii

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 - Constantly Varied!

Tabata 8x20/10

Sledgehammer Strikes
OH Plate Hold (45/25)
Single-unders (fast)
Sorensen Hold

d.) Cash Out - Finish Strong

Train Hard(er). Train Heavi(er). Train Smart(er).

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