Thursday February 28, 2013

CrossFit864 Strength and Conditioning

CONSTANTLY VARIED! 
Routine is the Enemy

Dear children, let’s not merely say that we love each other; let us show the truth by our actions.
1 John 3:18

You cannot do a kindness too soon, for you never know how soon it will be too late. 
-Ralph Waldo Emerson

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 - as a group after you have warmed up properly. The buy in is NOT a warm up. Show in time to get prepared to do hard work. Jump on your warm up when you arrive.

Reminder - March Dues (by Friday March 1, 2013)
$10.00 Late fee on all dues after March 3 (Sunday)
Thank you!

WOD 

"Fran"

21-15-9 reps, for time of:
Thruster (95/65)
Pull-ups

Cash Out

2013 CrossFit Open WODs start March 6

Reminder - There are a few spots left. Must be signed up in advance. 
No day of event sign up.

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


Time change - Start time: 10a.m.-1:00p.m.

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

Check out CrossFit864 on Facebook

Have a great day!
BE STRONG!
Jay and Janice