CF864 STRENGTH and CONDITIONING
Light and Darkness, Sin and Forgiveness
This is the message we have heard from him and declare to you: God is light; in him there is no darkness at all. If we claim to have fellowship with him and yet walk in the darkness, we lie and do not live out the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness. If we claim we have not sinned, we make him out to be a liar and his word is not in us.
1 John 1:5-10
“Don’t wait for other people to be loving, giving, compassionate, grateful, forgiving, generous, or friendly… lead the way!”
Get your bike out today! 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. VIP Valet Bike Parking available today.
Today’s WOD’s – Start Promptly at:
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 – 6 Rounds:
5 Strict Pull-ups (palms forward)
7 Strict Press (95/65)
9 Step OH Walking Lunge (45/25)
d.) Cash Out
FORM! Don’t be satisfied until you are near perfect.
How much mobility work have you done this week? Any?
#1 Priority in the gym today – Finish the week STRONG!
Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel
MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)
Sign up list on the board at gym
Question of the day: Are you closer to reaching your goal than you were this time last week?
Excuses or Results
Jay and Janice