Thursday August 13, 2009

CF864 WOD- 5:15 am, 9:00 am,12:30 pm heavy, 4:30pm, 5:00 pm, 5:30pm, 6:00 pm , and 6:30pm – fitness assessment class (only)

Hydrate! before, during and after WOD!

How hard are you willing to work today?

Black Jack! 3,2,1 Go!

Sumo Deadlift High Pulls and Sit-Ups:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 SDHP RX 45/75)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups

Do 20 SDHP and 1 sit-up, then 19 SDHP and 2 sit-ups, then 18 SDHP and 3 sit-ups…continuing until you get to 1 SDHP and 20 sit-ups.

Beginners: Start at 10 and work down to one. 

As the size of the afternoon group has grown at CF864 I have noticed that we are filling up Beth and Paul’s parking lot (Wilson’s Curb Market) they have been very kind to let us use their lot during workouts. I ask that we be courteous and not park past the yellow sign. If that part of the lot is full please use the city parking lot or railroad track side of our building. We thank Beth and Paul for letting us use the parking lot and we do not want to take advantage of their kindness. Thanks for your attention to this matter.

“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.”

1 Corinthians 6:19-20

It’s not whether you get knocked down; it’s whether you get back up.
-Vince Lombardi

Hope that all of you are having a great week so far! What are you putting your hope in?

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