Thursday May 2, 2013

CF864 STRENGTH and CONDITIONING

And without faith it is impossible to please him, for whoever would draw near to God must believe that he exists and that he rewards those who seek him.
-Hebrews 11:6

"If it's important to you, you will find a way. If not, you'll find an excuse."

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 for the unexpected

Reminder - May Dues (No Later Than Wednesday 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. Thx!

b.) Buy In (starts at the time above)

c.) Strength - Deadlift 5 RM

NFT - Back Extensions
2 x 15 (slow, strict reps)

d.) Conditioning - EMOM - 12
Even - 10 Deadlifts (185/135)
Odd - 10 T2B

Penalty - 10 Burpees 

e.) Cash Out

Movement Standards - Deadlift

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

Share an encouraging word with someone today.

Post your heaviest DL on CrossFit864 Facebook

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 

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 week!

BE STRONG!
Jay and Janice