Tuesday December 4, 2012

CrossFit864 Strength and Conditioning

“Jesus replied, “I am the bread of life. Whoever comes to me will never be hungry again. Whoever believes in me will never be thirsty.”
-John 6:35

“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.” 
-Ronald Reagan

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

WOD - Complete 21-15-9 reps of:

Dips (Ring or Bar) both are Rx'd
Kettlebell Swings (32kg./16kg.)
GHD Back Extensions

Cash Out - Finish how you started....Strong!


“Happiness doesn't result from what we get, but from what we give.” 
-Ben Carson

Are you happy?

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.

CF864 Christmas Party - Friday December 21 
-7:00p.m. until 9:00p.m. 
-Sign up on the board (appetizer that you plan to bring)
-Each person bring a $10.00 gift
-At Todd and Brandi Smith's house

New "CF864 Hoodies" will be here Thursday. 

Check us out at CrossFit864 on Facebook.

Have a great Tuesday! 

BE STRONG!
Jay and Janice