CF864 Strength and Conditioning
“Judge not, and you will not be judged; condemn not, and you will not be condemned; forgive, and you will be forgiven.
-Luke 6:37

“No one is useless in this world who lightens the burdens of another.”
-Charles Dickens
Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In – start as a group.

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

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

b.) Buy In – Starts as a group

c.) WOD – 5 RFT

9 Back Extensions (3 second hold at top)
15 Walking Lunge (15 total steps)
21 Weighted Sit-ups (45/25 plate)
Bear Crawl – 1 Length of gym

d.) Cash Out – Finish Strong

Skill Work – Hollow Rock

Constantly Varied – Be Prepared for the Unexpected
-CrossFit

Rx = Movement Standards-Full ROM/Form/Load
Have a great Wednesday!

Never Give Up!
Jay and Janice