Friday May 2, 2014

CF864 Strength and Conditioning

And it is impossible to please God without faith. Anyone who wants to come to him must believe that God exists and that he rewards those who sincerely seek him.
-Hebrews 11:6

“What is jealousy but a reflection of your own failures?”
-Michael Connelly

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

Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1. 

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility - Goat work.


CF HQ Hero WOD - "Michael"

Three Rounds for time of:

Run 800 Meters
50 Back Extensions
50 AbMat Sit-ups

"Michael" is a CrossFit Hero WOD named after Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. Michael first appeared on the CrossFit site on 15 July 2005.

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up 

Memorial Day Murph - Monday May 26 at 9:00a.m.

CrossFit864 Cookout - Thursday May 8 at 7:15p.m.

Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!
Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes - 1 Paleo and 1 Non Paleo.
Sign up list on board at gym. 
Please sign up ASAP so that we can get a head count for burgers, etc.

Check us out at CrossFit864 on Facebook

“When you are in the final days of your life, what will you want?

Will you hug that college degree in the walnut frame? Will you ask to be carried to the garage so you can sit in your car? Will you find comfort in rereading your financial statement? Of course not. What will matter then will be people. If relationships will matter most then, shouldn't they matter most now?” 

-Max Lucado

be strong!

Jay and Janice