CrossFit864 Strength and Conditioning

Train children to live the right way and when they are old, they will not stray from it.
-Proverbs 22:6

“We are apt to forget that children watch examples better than they listen to preaching.”
-R.L. Smith

Arrive in time to warm-up before the scheduled WOD times.
Thank you!

Today’s WOD start at – 5:15a.m./9:00a.m.

Reminder – March Dues (No Later Than Friday March 1, 2013)
$10.00 Late fee on all dues after March 3 (Sunday)
Thank you!

WOD – 5 RFT:

15 Supine Ring Rows
10 GHD Sit-ups
OH Plate Carry (45/25)
30 Second Plank Hold

Post Workout – Hydrate. Mobility/Stretch. Skill. Refuel
This is the key to staying healthy. Don’t overlook the importance of including post WOD training.

CF864 Pump and Run 2013 – May 4

BE STRONG!
Jay and Janice