Monday December 3, 2012

CrossFit864 Strength and Conditioning

Jesus Christ Is God’s Son 
"Long ago God spoke many times and in many ways to our ancestors through the prophets. And now in these final days, he has spoken to us through his Son. God promised everything to the Son as an inheritance, and through the Son he created the universe.”
-Hebrews 1:1-2

"The very purpose of Christ's coming into the world was that He might offer up His life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas.
-Billy Graham

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

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above

Strength - Press (work up to a 1 RM)

Conditioning - 3 RFT of:

10 Clean & Push Press 
15 Box Jumps (24/20)

RX'd Load = AHAP for 10 Unbroken Reps (make it challenging)

Cash Out - Finish Strong

Yoga - Saturday December 8 at 9:30a.m. $6.50

AbMats - We are placing an order for AbMats. If you are interested in one for home or getting one for a Christmas gift (great stocking stuffer for your favorite CrossFitter) let us know.

New "Hoodies" will be here Thursday. 

CF864 Half Marathon Training Schedule posted at gym. Get signed up!

BE STRONG!
Jay and Janice