CF864 Strength and Conditioning
Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.
-Ephesians 4:31-32
“Those who are happiest are those who do the most for others.”
-Booker T. Washington
Today's WOD's - Start Promptly at:
5:15a.m./9:00a.m.
Reminder - July Dues (No Later Than July 1, 2013)
$10.00 Late fee on all dues after Monday, July 1
Thank you very much!
Punishing the Specialist
-CrossFit
a.) Warm-up / Skill Work (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
b.) Buy In (starts at the time above)
c.) WOD: AMRAP - 15 Minutes
10 Supine Ring Rows
10 Hip Extensions (strict form)
10 Hollow Rock (see video on CrossFit864 Facebook)
d.) Cash Out
Life is like a ten speed bicycle. Most of us have gears we never use.
-Charles M. Schulz
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
CF864 Kids Camp - Get signed up
July 15-18
Have a great Wednesday! Hang on.....Only 2 days until Friday.
BE STRONG!
Jay and Janice
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