Wednesday December 5, 2012

CrossFit864 Strength and Conditioning

"Jesus spoke to the people once more and said, “I am the light of the world. If you follow me, you won’t have to walk in darkness, because you will have the light that leads to life.””
-John 8:12

“Give, but give until it hurts.” 
-Mother Teresa


Today's WOD - 5:15a.m./9:00a.m.

Reminder - December Dues (by December 1, 2012)
$10.00 Late fee on all dues after December 3. 
Thank you!

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

Buy In - Starts promptly at times above. 

WOD - Tabata (8 X 20/10)

Alternate the following:

1A. Ring Row 
1B. Mountain Climber

2A. K2E
2B. Plank Hold

Cash Out - Finish Strong

"There are Three Keys to Success"
1 - Hard Work.
2 - Hard Work. 
3 - Hard Work.

Train Hard. Train Heavy. Train Smart.

Hydration is important and not only on those hot July days. Do you consume at least an ounce of water per pound of body weight? No, that doesn't include the H2O in sweet tea and soft drinks. Lots of wasted calories in the tea and soft drinks! 

“As we work to create light for others, we naturally light our own way.” 
-Mary Anne Radmacher

New "CF864 Hoodies" will be here Thursday.

Check us out at CrossFit864 on Facebook.

BE STRONG!
Jay and Janice