CF864 Strength and Conditioning

But as for me, I will sing about your power. Each morning I will sing with joy about your unfailing love. For you have been my refuge, a place of safety when I am in distress.
-Psalm 59:16

“Happiness in intelligent people is the rarest thing I know.”
-Ernest Hemingway

Today’s WOD – 9:00a.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!

Strength – Back Squat – 5RM

Conditioning – 10,9,8,7,6,5,4,3,2,1 Reps of:

OH Squat (45/25 pound plate)
Box Jump (24/20)

FORM!

Cash Out

Train Hard. Train Heavy. Train Smart

Get signed up –

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

We had a great half marathon Saturday morning. Proud of all the hard work and dedication that the participants put into the race and very thankful for all of the support provided by the CrossFit864 community…what an awesome group of guys and girls! Thank you!

BE STRONG!
Jay and Janice