Friday February 22, 2013

CF864 Strength and Conditioning

For the commandments say, “You must not commit adultery. You must not murder. You must not steal. You must not covet.” These—and other such commandments—are summed up in this one commandment: “Love your neighbor as yourself.” Love does no wrong to others, so love fulfills the requirements of God’s law.
-Romans 13:9-10

Whatever you may be sure of, be sure of this: That you are dreadfully like
other people.
-James Pearsall Smith


Today's WOD - 5:15a.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. Starts as a group

WOD - 3 Rounds for time

9-6-3 Reps of:

Front Squat (95/65)
Pull-ups
Dips (Ring or Bar)

Rest 1 Minute between each round

Cash Out

Train Hard - Train Heavy - Train Smart

Yoga - This Saturday at 9:30a.m. $8.50 

Check us out at CrossFit864 on Facebook for upcoming events.

Reminder - Spots are filling up. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Bench Press Technique/Upper Body Strength / Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!
Jay and Janice