CF 864 – 4:15p.m./5:15p.m./6:15p.m.

Post your time/weight on CF864 Facebook

3 Rounds for load and time:

Run 400 meters

1 ground to overhead (AHAP)

10 Wall Balls (18-20 / 12-14)

10 Kettlebell swings (1 pood/ 2 pood)

10 Pull-ups

Challenge for the “Beast in the Box” wear your 20 pound vest

Train Hard – Train Smart

FORM/FROM on every rep!

My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One. He is the atoning sacrifice for our sins, and not only for ours but also for the sins of the whole world. We know that we have come to know him if we keep his commands. Whoever says, “I know him,” but does not do what he commands is a liar, and the truth is not in that person. But if anyone obeys his word, love for God is truly made complete in them. This is how we know we are in him: Whoever claims to live in him must live as Jesus did. -1 John 2:1-6
Behind the ostensible government sits enthroned an invisible government owing no allegiance and acknowledging no responsibility to the people. -Theodore Roosevelt

Today’s off the wall fact that probably means nothing to anyone is:
According to a 1999 survey by the Scott Paper Company:
More than sixty percent of people prefer that their toilet paper roll over the top, twenty nine percent from the bottom. The rest don’t care.

BE STRONG!
Jay and Janice