Friday September 27, 2013

CF864 Strength and Conditioning

For we know him who said, “It is mine to avenge; I will repay,” and again, “The Lord will judge his people.” It is a dreadful thing to fall into the hands of the living God.
-Hebrews 10:30-31

“The best revenge is not to be like your enemy.”
-Marcus Aurelius (born in Rome, Italy April 28, 0121)

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

Skill Work - What's your goat / your weakness - include it in your warm up until it becomes your strength. 

When you arrive start getting your warm up on - please don't just stand around waiting on the buy in to start. You need to have some good skill work / mobility work / warm up before jumping into the buy in. 

Please use the CrossFit864 parking lot (on the railroad track side) this is our parking lot. The parking lot on the Main Street side is for Wilson's Curb Market customers. 
Thank you for your cooperation! 

Reminder - October Dues (October 1, 2013)
$10.00 Late fee on all dues after Tuesday, October 1
Thank you very much!

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

b.) Buy In (starts at the time above) 

c.) WOD - "Annie" 

50-40-30-20 and 10 reps of:
Double-unders
Sit-ups

d.) Cash Out - Finish Strong!

“It's hard to beat a person who never gives up.”
-Babe Ruth

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

CF864 is now accepting credit cards

Check us out at CrossFit864 on Facebook

FRIDAY! It's even better than "Hump Day"
Hope that your week has been great!

be strong!
Jay and Janice