CF864 Strength and Conditioning

All must give as they are able, according to the blessings given to them by the Lord your God.
-Deuteronomy 16:17

“Give yourself entirely to those around you. Be generous with your blessings. A kind gesture can reach a wound that only compassion can heal.”
-Steve Maraboli

Today’s WOD – 5:15a.m./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!

WOD / EMOM – 15

Even – 3 Deadlifts
Odd – 6 Lateral Hop Burpees (over DL bar)

(DL Load = Challenging / AHAP with good form / NO Bounce)
Burpees = Feet clear the ground with a clap overhead

Cash Out

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
CF864 Crew – Come out and run or come out and support the runners on Saturday. Let’s see the CF864 community turn out in a big way like you always do. Thanks for being such an awesome group of dedicated folks.

BE STRONG!
Jay and Janice