CF864 Strength and Conditioning

Do everything without grumbling or arguing, so that you may become blameless and pure, “children of God without fault in a warped and crooked generation.” Then you will shine among them like stars in the sky as you hold firmly to the word of life. And then I will be able to boast on the day of Christ that I did not run or labor in vain.
-Philippians 2:14-16

Do daily and hourly your duty; do it patiently and thoroughly. Do it as it presents itself; do it at the moment, and let it be its own reward. Never mind whether it is known and acknowledged or not, but do not fail to do it.
-James H. Aughey

Routine is the Enemy!

Today’s WOD’s – Start Promptly at:
5:15a.m./9:00a.m.

Reminder – July Dues (No Later Than July 1, 2013)
$10.00 Late fee on all dues after Monday, July 1
Thank you very much!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.

b.) Buy In (starts at the time above)

c.) WOD: “JT”

CrossFit HQ Hero WOD
In honor of Petty Officer 1st Class (SEAL) Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9 Reps, For Time:

Handstand Push-ups
Ring Dips
Push-ups

d.) Cash Out

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

CF864 Kids Camp – Get signed up
July 15-18

Constantly Varied – Be Prepared

We will be closed Thursday July 4 to celebrate Independence Day.

Have a great day!

BE STRONG!
Jay and Janice