CrossFit Eight.Six.Four
Strength and Conditioning

“For the grace of God has been revealed, bringing salvation to all people. And we are instructed to turn from godless living and sinful pleasures. We should live in this evil world with wisdom, righteousness, and devotion to God,”
-Titus 2:11-12

If all you can do is crawl, start crawling.
-Rumi

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

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.

WOD – 4 RFT:
Rx’d =
Run 200 Meters
21 Push Press (95/65)
12 Box Jumps (24/20)

Cash Out

Train Hard. Train Heavy. Train Smart

New Strength Cycle – starts Monday January 7, 2013
Monday – Deadlift (5 RM)
Thursday – Floor Press (5 RM)

It has been a great start to 2013 at CF864!
Proud of your hard work!

BE STRONG!
Jay and Janice