CF864 Strength and Conditioning
But after he had considered this, an angel of the Lord appeared to him in a dream and said, “Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
-Matthew 1:20-21
“A proud man is always looking down on things and people; and, of course, as long as you are looking down, you cannot see something that is above you.”
-C.S. Lewis
Today's WOD's - Start Promptly at:
5:15a.m./9:00a.m.
Constantly Varied - Always Prepared
a.) Warm-up - Mobility work / Skill Work
b.) Buy In (starts at the time above)
c.) WOD - 5 RFT:
One Arm KB Floor Press (10 ea. side) AHAP
10 GHD Sit-ups
10 Lateral Hops (over and back = 1) over PVC
30 Second Plank Hold
d.) Cash Out
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
Check the whiteboard at the gym for upcoming events.
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
CF864 Christmas Party - Friday December 20
Get signed up for the appetizer that you plan on bringing.
Gift swap $10 gift - each person
Annual Christmas Fun Run/Walk - Thursday December 19
All welcome - Bring your friends and family.
Details on CF864 News board at gym
be strong!
Jay and Janice
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