Monday January 28, 2013

CF864 Strength and Conditioning

For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places. Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm.
-Ephesians 6:12-13

“Just two choices on the shelf, pleasing God or pleasing self.”
-Ken Collier

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

Warm up - Starts 15-20 minutes before the buy in. On time is early.

Buy In - Starts promptly at times above - as a group.

WOD - 75 Curtis P's - AFAP

1 x Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press
Return to hang position and repeat this complex 74 times.

Cash Out

Super D Performance Tour - Saturday February 16 at CF864

Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

CrossFit864 Half Marathon - Saturday February 2

Hope your weekend was good!

“No man is more cheated than the selfish man.” 
-Henry Ward Beecher

BE STRONG!
Jay and Janice