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