CF864 STRENGTH and CONDITIONING
Now this I say and testify in the Lord, that you must no longer walk as the Gentiles do, in the futility of their minds. They are darkened in their understanding, alienated from the life of God because of the ignorance that is in them, due to their hardness of heart. They have become callous and have given themselves up to sensuality, greedy to practice every kind of impurity. But that is not the way you learned Christ!—assuming that you have heard about him and were taught in him, as the truth is in Jesus, to put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and to be renewed in the spirit of your minds, and to put on the new self, created after the likeness of God in true righteousness and holiness.
-Ephesians 4:17-24
“There are no shortcuts to any place worth going.”
-Beverly Sills
Today’s WOD’s – Start Promptly at: 5:15a.m./9:00a.m.
Constantly Varied – Be Prepared
Reminder – May Dues (No Later Than May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!
a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.
If the group has started please wait until the next group starts.
Thanks for your respect and consideration of the guys and girls that showed up early and are ready to go.
b.) Buy In (starts at the time above)
c.) WOD – For time:
50 Cals on AD
25 Hollow Rocks
50 Lateral Hops
75 Weighted Sit-ups
100 Meter One Arm Farmers Walk (Kbell in rack position)
left arm to 100m mark and switch to right arm for return.
d.) Cash Out
Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel
Monday May 6, 2013 – Ride your bike to work day
CrossFit864 Pump and Run – Bench Press / 5K Competition
Saturday May 4, 2013
Super D Performance Tour
Saturday May 4, 2013 / 10:30a.m. – 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 – CF864 Members
$65.00 – Non members
$25.00 Deposit
Limited spaces available – Get signed up
BE STRONG!
Jay and Janice