Tuesday April 30, 2013

CF864 STRENGTH and CONDITIONING

For I know that my Redeemer lives, and at the last he will stand upon the earth.
-Job 19:25

“I’ve read the last page of the Bible. It’s all going to turn out all right.”
-Billy Graham

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

Constantly Varied - Be Prepared

Reminder - May Dues (No Later Than May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. 
Thanks for your respect and consideration of the guys and girls that showed up early and are ready to go.

b.) Buy In (starts at the time above)

c.) WOD - "Helen"

Three rounds for time:
Run 400 Meters
21 Kettlebell Swings (1.5 pood)
12 Pull-ups
d.) Cash Out

Dedication = Results

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


Monday May 6, 2013 - Ride your bike to work day

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 

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 


BE STRONG!
Jay and Janice