CrossFit864

“But to all who believed him and accepted him, he gave the right to become children of God. They are reborn—not with a physical birth resulting from human passion or plan, but a birth that comes from God.” 
-John 1:12-13

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.”
-Zig Ziglar

Today’s Schedule: 5:15a.m./9:00a.m.

Today’s Workout – Warm-up starts promptly at times posted above

Reminder – August Dues (No later than August 1) 
Thank you!

Part 1 –  Posted on whiteboard For EVERYONE (This is NOT optional) Please don’t show up and just stand around – get the run in and grab a piece of PVC and get started.

Part 2 – Complete as many rounds as possible in 15 Minutes:

5 Horizontal Body Row (ring row)
7 Back Extensions (GHD) (Scale = Supermans)
9 Weighted Sit-ups (base load on your strength level) 
Bear Crawl (one length – cone to cone)

Train Hard. Train Heavy. Train Smart. Have Fun

BE STRONG!
Jay and Janice