CF 864 – Today’s schedule
5:15a.m/9:15a.m./4:15p.m./5:15p.m./6:15p.m.

For time 21-15-9 reps of:

Kettlebell Swings (53/35)
Pull-Ups
200 Meter Run – Between each round

“No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.”
– 1 Corinthians 10:13

You can determine how confident people are by listening to what they don’t say about themselves.
-Brian G. Jett

Intensity is the key to today’s WOD! On 21-15-9 formats you should push hard and try to rest as little as possible during the workout.

Hope your week is off to a great start! Let us know how you are doing on your Paleo and where you are on reaching your new goals and breaking PR’s. 2010 is your year to be stronger, faster and leaner!

If you plan on having your body fat tested please sign up today or as soon as possible. This is open to anyone that is interested not just CF864.

BE STRONG! 2010
Janice and Jay