Thursday December 13, 2012

CrossFit864 Strength and Conditioning

“But when the right time came, God sent his Son, born of a woman, subject to the law. God sent him to buy freedom for us who were slaves to the law, so that he could adopt us as his very own children.”
-Galatians 4:4-5

"The manner of giving is worth more than the gift."
-P. Cornielle

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

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

Buy In - Starts promptly at times above.

WOD - "Cindy"

AMRAP - 20 Minutes:

5 Pull-ups
10 Push-ups
15 Squats

FORM / Full Range of Motion! Do not count partial reps!

Cash Out

Annual Christmas Run - Tuesday December 18
Leaves CF864 at 7:30p.m. This is a "Fun Run or Walk"
Invite your family and friends.

CF864 Kid's Class - starting January 7. Details to follow. Let us know if you are interested.

BE STRONG!
Jay and Janice