Tuesday April 23, 2013

CF864 Strength and Conditioning

Will man rob God? Yet you are robbing me. But you say, ‘How have we robbed you?’ In your tithes and contributions.
-Malachi 3:8

Successful people are always looking for opportunities to help others.  Unsuccessful people are always asking "What's in it for me?"  
-Brian Tracy

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.

b.) Buy In (starts at the time above)

c.) WOD - For time:

Run 1 Mile
20 GHD Sit-ups
Run 800 Meters 
40 T2B
Run 400 Meters 
60 Sit-ups 

Dedication = Results

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

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 
* If you plan on competing in the CF864 Pump and Run we need your entry form by Wednesday April 24th. 

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.

For where your treasure is, there your heart will be also.
-Matthew 6:21

BE STRONG!
Jay and Janice