Wednesday November 5, 2014

CF864 Strength and Conditioning


Jesus said to her, "I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will NEVER die. Do you believe this?"
-Jesus (John 11:25-26)

“Either write something worth reading or do something worth writing.” 
-Benjamin Franklin

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

Reminder - November Dues (NLT Saturday Nov. 1, 2014) 
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.

Constantly Varied
-CrossFit

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - 6 RFT:

10 Wallball Shots 
10 Step ups - Holding Atlas Stone (AHAP) 5 each leg
10 GHD Sit-ups 

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

Yoga - Thursday (Nov 6) at 7:15p.m. $5 per person

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 19 at gym. See board for details

How can you encourage someone around you today?

Have a great Wednesday!

Never Give Up!
Jay and Janice