CrossFit864 Strength and Conditioning

“For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.”
-Ephesians 2:8-9

“My dreams are worthless, my plans are dust, my goals are impossible.
All are of no value unless they are followed by action.”
-Og Mandino

Reminder – November Dues (by November 1, 2012)
$10.00 Late fee on all dues after November 3. Thank you!

Today’s WOD – 5:15a.m./9:00a.m.

Buy In – Starts at scheduled times above – Always starts as a group.

WOD – 5 Rounds for time

10 Ring Rows
15 Wall Balls (10’/8′)
10 GHD Sit-ups / (Sub – Anchored AbMat Sit-ups)

Cash Out – Finish Strong

Train Hard. Train Heavy. Train Smart

BE STRONG!
Jay and Janice