Friday May 3, 2013

CF864 STRENGTH and CONDITIONING

And this is the confidence that we have toward him, that if we ask anything according to his will he hears us. And if we know that he hears us in whatever we ask, we know that we have the requests that we have asked of him.
1 John 5:14-15

Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it. 
-Michael Jordan

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

Constantly Varied - Be Prepared for the unexpected

Reminder - May Dues (No Later Than Wed. 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)

b.) Buy In (starts at the time above)

c.) WOD - For time: 21-15-9 Reps of:
Push Press (95/65) no rack / bar starts from floor
Box Jumps (24/20)
Burpees
 
d.) Cash Out

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

Check out "Gunnys" new CF864 tees at the gym.

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

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 - Test your strength and speed!

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 

Have a great weekend!

No Saturday morning WOD this week.

BE STRONG!
Jay and Janice