Friday November 16, 2012

CrossFit864 Strength and Conditioning

Yet if anyone suffers as a Christian, let him not be ashamed, but let him glorify God in that name.
-1 Peter 4:16

Keep praying, but be thankful that God's answers are wiser than your prayers!
-William Culbertson

For everyone who exalts himself will be humbled, and everyone who humbles himself will be exalted.
-Jesus  

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

Warm up -  starts 15-20 minutes before the buy in.

Buy In - Starts at times above

WOD - For time:

21-15-9 

Bench Press / Floor Press (your choice) 
Load = Your body weight on bar

Pull-ups

Cash Out

Angel Tree 
Hey guys, CrossFit864 is sponsoring 3 Angel Tree children this Christmas. 
Most of us have been blessed and we are able to provide for our families while some are not always so fortunate. The following list include ages, sizes, etc. of 3 boys that we will try to help. We will have additional details on the whiteboard at the gym if you are interested. This list was provided to us through the local United Way.

#1 Boy - Age 15 
  Shirt - XL - Pant Size 38x36L - Shoe Size 13 

#2 Boy - Age 12 
  Shirt - 18 Boys - Pant Size 18/20 Shoe Size 9.5 

#3 Boy - Age 11 
  Shirt - L Men - Pant Size 36x36L - Shoe Size 10.5

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice