Monday November 5, 2012

CrossFit864 Strength and Conditioning

But we are citizens of heaven, where the Lord Jesus Christ lives. And we are eagerly waiting for him to return as our Savior. He will take our weak mortal bodies and change them into glorious bodies like his own, using the same power with which he will bring everything under his control.
-Philippians 3:20-21

“When you argue against Him you are arguing against the very power that makes you able to argue at all: it is like cutting off the branch you are sitting on.”
-C.S. Lewis, Mere Christianity

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

Buy In - starts promptly at times above and ALWAYS starts as a group. Arrive in time to warm-up before the Buy In (2 minutes before the buy in starts is not ample time to warm-up) If you miss the warm-up then you miss the WOD. 

Reminder - November Dues (by November 1, 2012)
$10.00 Late fee on all dues after November 3. 
Thank you!

WOD - Max Effort Pull-ups

Cash Out -  Finish strong. This is part of the WOD (just as much as the WOD) If you skip out on the cash out you scaled the WOD.

Train Hard. Train Heavy. Train Smart

Check out CrossFit864 on Facebook for some good recipes, Mobility WODs and a place for you to post your PR's and other comments about your WOD.

Supplement Order - Placing order on Tuesday. Let us know if you need anything (protein, creatine, fish oil, etc.)

CF864 Half Marathon Training - Week 4 Posted on whiteboard at gym
Entry forms at gym - get signed up now.

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

Check out the CF864 Long Sleeve UA (Under Armour) Tees 

BE STRONG!
Jay and Janice