Wednesday April 10, 2013

CF864 Strength and Conditioning

The Son radiates God’s own glory and expresses the very character of God, and he sustains everything by the mighty power of his command. When he had cleansed us from our sins, he sat down in the place of honor at the right hand of the majestic God in heaven.
-Hebrews 1:3

We think that forgiveness is weakness, but it's absolutely not; it takes a very strong person to forgive.
-T.D. Jakes 

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

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 - Compete AFAP:

-60 Step Walking Lunge
-50 OH Weighted Step ups
-40 K2E
-30 Mountain Climbers (4 count)
-20 Hollow Rocks
-10 Renegade Rows

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.

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Are you getting closer to reaching your goal(s)? How can we help?
Don't give up! 

BE STRONG!
Jay and Janice