Wednesday May 8, 2013

CF864 Strength and Conditioning

Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.
-1 Thessalonians 5:16-18

"Push yourself again and again. Don't give an inch until the final buzzer sounds."
-Larry Bird

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

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)
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.) WOD 15-12-9-7-5 Reps of:
One Arm KBS
Back Extensions 
Hollow Rock
Plank Hold (30 seconds)

d.) Cash Out

How much mobility work are you doing?

#1 Priority in the gym today - GET STRONGER!

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


Check us out at CrossFit864 Facebook

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

In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

Yard Sale - Saturday, May 11 at CF864 - BYOT (bring your own table) and get rid of your junk (treasures) - Let Gunny know if you are planning on setting up a table.

MDM - Memorial Day Murph at CF864 
Monday May 27 - 8:00a.m. (only workout)
Sign up list on the board at gym  

BE STRONG!
Jay and Janice