CF864 Strength and Conditioning
And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
-Galatians 6:9
If you love life, don't waste time, for time is what life is made up of.
-Bruce Lee
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start as a group. Please be on time!
Reminder - July Dues (NLT Tuesday July 1, 2014)
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!
a.) Warm-up/Skill Work/Mobility
b.) WOD
EMOM - 7
Even - 10 Burpees
Odd - 20 Sit-ups
Rest 1 Minute
EMOM - 7
Even - 10 Box Step ups (Holding one 24/16kg KB)
Odd - 5 HSPU (or 30 second HS Hold) both Rx
Scale to your strength/fitness level.
c.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Constantly Varied
-CrossFit
be strong!
Jay and Janice
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