Friday April 5, 2013

CF864 Strength and Conditioning

He is so rich in kindness and grace that he purchased our freedom with the blood of his Son and forgave our sins.
-Ephesians 1:7

God is God. Because He is God, He is worthy of my trust and obedience. I will find rest nowhere but in His holy will, a will that is unspeakably beyond my largest notions of what He is up to.
-Elisabeth Elliot

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

Reminder - April Dues (No Later Than Monday April 1, 2013)
$10.00 Late fee on all dues after April 3 (Wednesday)
Thank you!

WOD - 4 RFT:
20 Goblet Squats 
20 KBS
20 Lateral Jumps (over PVC)
200 Meter Shuttle Sprint (to 50 meter and back twice)
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

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

BE STRONG!
Jay and Janice