Monday January 7, 2013

CrossFit Eight.Six.Four
Strength and Conditioning

 Living in the Light 
"Imitate God, therefore, in everything you do, because you are his dear children. Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.”
-Ephesians 5:1-2

“Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.” 
-Steve Jobs 

Reminder - January Dues (by January 1, 2013)
$10.00 Late fee on all dues after January 3. 
Thank you!

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.

Buy In - Starts promptly at times above.

Strength - Deadlift  5 RM (NO Bouncing. NO dropping from lockout)

2x15 Good Mornings (95/65)

Conditioning  - AMRAP 10 Minutes:

2 Deadlifts (Load = 80% of today's 5 RM, Heaviest set of 5)
5 Push Ups (CF hand release)
100 Meter Sprint (50 meter and back)

Cash Out

New Strength Cycle - starts Monday January 7, 2013
Monday - Deadlift (5 RM)
Thursday - Floor Press (5 RM)

CF864 Annual Half Marathon - February 2, 2013
Get signed up today at - www.sportoften.com
or pick up a flyer at the gym.

CF864 Kids - Starts today

Routine is the Enemy!

BE STRONG!
Jay and Janice