Wednesday April 24, 2013

CF864 Strength and Conditioning

For it is written, “As I live, says the Lord, every knee shall bow to me, and every tongue shall confess to God.”
-Romans 14:11

Patience is the companion of wisdom.
-Augustine

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

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

b.) Buy In (starts at the time above)

c.) WOD 21-15-9

Bench Press
Ring Row
Bear Crawl - 1 Length of gym between each round

Dedication = Results

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

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 
* If you plan on competing in the CF864 Pump and Run we need your entry form by Wednesday April 24th. 

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.

What you see and hear depends a good deal on where you are standing; it also depends on what kind of a person you are.
-C.S. Lewis

BE STRONG!
Jay and Janice