Friday November 9, 2012

CrossFit864 Strength and Conditioning

“And if it is evil in your eyes to serve the LORD, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the LORD.”
-Joshua 24:15

"It's not so much what we profess but what we practice that determines our real devotion to Christ."
-Bob Gray

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

Warm up - Arrive 15-20 minutes before the buy in

Buy In - Starts at times posted above

WOD - 10 RFT:

3 Front Squats (135/75) From Floor - No Rack
6 Dips (Ring or Bar)
9 Ball Slams

Cash Out

Yoga - Saturday at 9:30a.m. $6.50

Always do your best. What you plant now, you will harvest later. 
-Og Mandino 

BE STRONG!
Jay and Janice