Tuesday April 9, 2013

CF864 Strength and Conditioning

For since our friendship with God was restored by the death of his Son while we were still his enemies, we will certainly be saved through the life of his Son.
-Romans 5:10

“There is nothing more important than your eternal salvation.” 
-Kirk Cameron

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

Better three hours too soon than a minute too late.
-William Shakespeare

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

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

b.) Buy In (starts at the time above)

c.) WOD - 4 RFT of:

21 Kettlebell Swings (24kg./16kg.)
12 Burpee Box Jumps (24/20)

d.) Cash Out

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

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


Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice