Thursday September 27, 2012

CrossFit864 Strength and Conditioning

Constantly Varied

“For we know him who said, “It is mine to avenge; I will repay,” and again, “The Lord will judge his people.” It is a dreadful thing to fall into the hands of the living God.”
-Hebrews 10:30-31

"Not to forgive is to be imprisoned by the past, by old grievances that do not permit life to proceed with new business. Not to forgive is to yield oneself to another's control... to be locked into a sequence of act and response, of outrage and revenge, tit for tat, escalating always. The present is endlessly overwhelmed and devoured by the past. Forgiveness frees the forgiver. It extracts the forgiver from someone else's nightmare."  
-Lance Morrow

Reminder - October Dues (by Monday October 1) 
Effective October - $10.00 Late fee after October 3
Thanks!  

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

Buy In - starts promptly on the clock at the times above.

Strength - Press 3 RM

Conditioning - Completes as many rounds in 10 minutes:
3 Push Press (load = heaviest load on 3 rep strict press)
10 Weighted Step ups

Buy Out - As a group

Challenge yourself today... Be stronger than you were yesterday!

Train Hard - Train Heavy - Train Smart

Check out the new "UNBROKEN" shirts at the gym.

Take a minute to share a word of encouragement with someone today. 

Have a great day! 

BE STRONG!
Jay and Janice