CF864 Strength and Conditioning
Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.
-1 Thessalonians 5:16-18
“Push yourself again and again. Don’t give an inch until the final buzzer sounds.”
-Larry Bird
Today’s WOD’s – Start Promptly at:
5:15a.m./9:00a.m.
Reminder – May Dues (No Later Than Wed. 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. Thx!
b.) Buy In (starts at the time above)
c.) WOD 15-12-9-7-5 Reps of:
One Arm KBS
Back Extensions
Hollow Rock
Plank Hold (30 seconds)
d.) Cash Out
How much mobility work are you doing?
#1 Priority in the gym today – GET STRONGER!
Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel
Check us out at CrossFit864 Facebook
Check out “Gunnys” new CF864 tees at the gym.
In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th.
Yard Sale – Saturday, May 11 at CF864 – BYOT (bring your own table) and get rid of your junk (treasures) – Let Gunny know if you are planning on setting up a table.
MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)
Sign up list on the board at gym
BE STRONG!
Jay and Janice