CF864 Strength and Conditioning

O Lord, you are so good, so ready to forgive, so full of unfailing love for all who ask for your help.
-Psalm 86:5

“Too many people spend money they earned..to buy things they don’t want..to impress people that they don’t like.”
-Will Rogers

Today’s WOD – 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up – Starts 15-20 minutes before the buy in.

Buy In – Starts promptly at times above. Always starts as a group.

Reminder – February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3.
Thank you!

WOD – 5 Rounds AFAP:

10 T2B (unbroken)
20 Step Walking OH Lunge (45/25 Plate)
10 Ball Slams

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis.

Super D Performance Tour – Saturday February 16
Strength Clinic with Donnie Thompson

Focusing on – Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 – CF864 Members
$55 – Non Members
$25 – Deposit to sign up

CrossFit864 Half Marathon – Saturday February 2 at 8:00a.m.
CF864 Crew – Come out and run or come out and support the runners on Saturday.

How dedicated are you?
70% Kitchen 30% Gym = Results
Are you hoping that your WOD is going to balance out a diet saturated in junk? Hate to tell you but it will never happen.

Do you give more than you take?

“Pride must die in you, or nothing of heaven can live in you.”
-Andrew Murray (1828-1917)

It has been a great week at CF864! Looking forward to strong finish.

BE STRONG!
Jay and Janice