CF864 Strength and Conditioning
Jesus said to her, “I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will NEVER die. Do you believe this?”
-Jesus (John 11:25-26)

“Either write something worth reading or do something worth writing.”
-Benjamin Franklin

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

Reminder – November Dues (NLT Saturday Nov. 1, 2014)
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates – Saturday November 8th. Sign up list on whiteboard at gym.

Constantly Varied
-CrossFit

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – 6 RFT:

10 Wallball Shots
10 Step ups – Holding Atlas Stone (AHAP) 5 each leg
10 GHD Sit-ups

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Yoga – Thursday (Nov 6) at 7:15p.m. $5 per person

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 19 at gym. See board for details

How can you encourage someone around you today?

Have a great Wednesday!

Never Give Up!
Jay and Janice