CF864 Strength and Conditioning

Sitting down, Jesus called the Twelve and said, “Anyone who wants to be first must be the very last, and the servant of all.”
-Mark 9:35

“God has a way of giving by the cartloads to those who give away by shovelfuls.”
-Charles Spurgeon

Reminder – February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 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. Always starts as a group.

WOD – “Annie”

50-40-30-20 and 10 Reps of:
Double -unders
Sit-ups (x 3 singles)

Cash Out

Train Hard. Train Heavy. Train Smart

If you are interested in the clinic let us know 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

“A Hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.”
-Christopher Reeve

Have a great day!

BE STRONG!
Jay and Janice