CF864 Strength and Conditioning

Everyone who makes a practice of sinning also practices lawlessness; sin is lawlessness. You know that he appeared in order to take away sins, and in him there is no sin. No one who abides in him keeps on sinning; no one who keeps on sinning has either seen him or known him.
-1 John 3:4-6

The secret of getting ahead is getting started.
-Mark Twain

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)
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 – AMRAP – 15
7 Strict Pull-ups
14 Box Jumps (24/20)
21 KBS (24kg./16kg.)

d.) Cash Out

Dedication = Results

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

Check out “Gunnys” new CF864 tees at the gym.

CrossFit864 Pump and Run – Bench Press / 5K Competition
Saturday May 4, 2013

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.

No person has ever been honored for what he or she received.
Honor is our reward when we give.
-Calvin Coolidge

BE STRONG!
Jay and Janice