CF 864 – Saturday August 7, 2010 – 8:30a.m. Team Workout

Great job to all of you that ran in the rain on Friday. The following quote reminded me of the group that really got soaked. Keep pushing!
There’s no such thing as bad weather, just soft people.
-Bill Bowerman

Sunday August 8, 2010 – Rest Day

Please see the following schedule for the week of August 9-14, 2010

There will be a scheduled WOD at the gym on the days indicated and an optional workout that you can do at home with no equipment required. You know how to make them more challenging if needed, wear you weighted vest, add weight/resistance, add rounds, etc.

Monday August 9, 2010 -4:15p.m./5:15p.m./6:15p.m. No 9a.m. class
Monday WOD that you can do at home if you can’t make the afternoon classes:
-Run 1 mile, stopping every minute to do 20 air squats.

Tuesday August 10, 2010 – 9:00a.m. / 4:15p.m./5:15p.m. / 6:15p.m./ No 5:15a.m. class
Tuesday WOD that you can do at home if you can’t make the afternoon classes:
-100 Burpees for time

Wednesday August 11, 2010 – 9:00a.m. only No 5:15a.m. class
Wednesday WOD that you can do at home if you can’t make the 9am class:
5 burpees, 10 squats, 5 burpees for 10 rounds

Thursday August 12, 2010 – Closed – No classes scheduled
Thursday WOD that you can do at home:
-5 clapping push-ups, 7 jumping squats and 9 sit-ups, 10 rounds

Friday August 13, 2010 – 4:15p.m. /5:15p.m./6:15p.m.
Friday WOD that you can do at home if you can’t make the afternoon workout:
-Run 1 mile do 100 air squats Run 1 mile for time.

Saturday August 14, 2010 – Closed no classes
Optional – go to Paris Mt. with Mike for a 7k trail run or run a 5k on your own.

We are sorry for any inconvenience that the limited schedule might cause. We have tried our best to make as many WOD’s as possible available while we get some quality family time away from the gym. Thank you very much for your understanding and your continuous support! We appreciate each and every one of you very much. We will miss you next week and look forward to seeing all of you on Monday August 16th as we resume our normal schedule.

We know that we have come to know him if we obey his commands. The man who says, “I know him,” but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God’s love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
-1 John 2:3-6

“Grace is what God gives us when we don’t deserve and mercy is when God doesn’t give us what we do deserve”

We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.

-Jesse Owens

Be Strong! Failure is not an option.

Thanks,

Jay and Janice