Friday April 19, 2013

CF864 Strength and Conditioning

If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.
-Romans 10:9-10

“Remember as you go about your day that you may be the only Jesus some of your friends, neighbors, and family will ever see.” 
-Wanda E. Brunstetter

Today's WOD's - Start Promptly at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD  

Rx'd =

EMOM - 8 Minutes

5 C2B Pull-ups (Chest touches bar/Chin must be over bar)

7 Box Jumps (24/20) Hips open on top of box

Rest 1 Minute

EMOM - 8 Minutes

5 T2B

7 Clapping Push-ups

d.) Cash Out / Skill Work

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Dedication = Results

70% Kitchen / 30% Gym

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

Check us out at CrossFit864 on Facebook

CrossFit Stuff
RockTape (this is good stuff and stays on for days), Original Nutritionals Functional Omega 3 Fish Oil, Zensah Compression Leg Sleeves, About Time Whey Protein (only 4 ingredients) all available at CF864 today.

Have a great Friday! 

BE STRONG!

Jay and Janice