Thursday December 19, 2013

CF864 Strength and Conditioning


Thanks be unto God for his unspeakable gift.
-2 Corinthians 9:15

“When we recall Christmas past, we usually find that the simplest things - not the great occasions - give off the greatest glow of happiness.” 
-Bob Hope

What are your greatest Christmas memories? 

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up - Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD: EMOM - 15

5 Box Jumps (24/20)
5 Ball Slams
5 No Push-up Burpees

d.) Cash Out 

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

Dedication = Results

Check the whiteboard at the gym for upcoming events.

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CF864 Christmas Party - Friday December 20 

Get signed up for the appetizer that you plan on bringing. 

Gift swap $10 gift - each person

Annual Christmas Fun Run/Walk - Thursday December 19

All welcome - Bring your friends and family.

Details on CF864 News board at gym

Be awesome today!

be strong!

Jay and Janice