CrossFit864 Strength and Conditioning

“Everyone enjoys a fitting reply; it is wonderful to say the right thing at the right time!”
-Proverbs 15:23

If you don’t hurt anybody or try to steal anything, you’ll be fine in the South.
-Tommy Lee Jones

Today’s WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Buy In – Starts at times posted above. Arrive early enough to warm up before the buy in starts. If you arrive late please wait until the next group starts.

WOD – EMOM 10 Minutes
1 Clean + 3 Push Press (load = approx. 75-80% of last 1 RM Press)

2 Minutes Rest

21-15-9 Reps for time:
AbMat Sit-ups
Overhead Walking Lunge (45/25) each leg = rep

Cash Out – Finish Strong. The cash out is part of today’s WOD not a option if you are doing the rest of the workout.

Train HARD. Train HEAVY. Train SMART. Have FUN!

Limited Time Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 23, 2012.

CF864 Half Marathon Training – Week 2 posted at the gym.
Entry forms arrived today so grab one and get signed up.

Check us out at CrossFit864 on Facebook

Hope that your week is going great so far!

BE STRONG!
Jay and Janice