CF864 Strength and Conditioning

May the Lord smile on you and be gracious to you.
-Numbers 6:25

“If you smile when you are alone, then you really mean it.”
-Andy Rooney

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

Reminder – November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!

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

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

c.) WOD – AMRAP 15

5 No Push-up Burpees
7 K2E
9 Jumping Split Squats

d.) Cash Out – Finish Strong!

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

Under Armour Hoodie order – See details (color, etc.) on CF864 News board at gym. Check with Gunny if you have any questions.

be strong!
Jay and Janice