Friday April 12, 2013

CF864 Strength and Conditioning

He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By his wounds you are healed.
-1 Peter 2:24

“In three words I can sum up everything I've learned about life: it goes on.”
-Robert Frost

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

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the times above)

c.) WOD - 3 RFT:

20 Strict Pull-ups
30 Push Ups (HR)
40 Sit Ups
50 Single Unders

Good FORM! More important than a fast time with sloppy form and partial reps!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

Have a great day!
BE STRONG!
Jay and Janice