CROSSFIT Eight.Six.Four
Strength and Conditioning

Routine is the Enemy!

“This means that anyone who belongs to Christ has become a new person. The old life is gone; a new life has begun!”
-2 Corinthians 5:17

Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person.
– Albert Einstein

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./9:00a.m.

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

Buy In – Starts promptly at times above.

WOD – 4 RFT:
20 KBS (1 Pood/1.5 Pood)
15 GHD Sit-ups (sub – AbMat Sit-ups)
10 Supine Ring Rows

Full ROM (Range of Motion)

Cash Out – Finish Strong!

Train Hard. Train Heavy. Train Smart

CF864 Annual Half Marathon – February 2, 2013
Get signed up today at – www.sportoften.com
or pick up a flyer at the gym.

New CF864 Tees, sweats and long sleeve tees

Happy New Years! Let’s get 2013 started in a strong CF864 way!

BE STRONG!
Jay and Janice