Wednesday January 9, 2013

CF864 Strength and Conditioning

“Do what is good and run from evil so that you may live! Then the LORD God of Heaven’s Armies will be your helper, just as you have claimed. Hate evil and love what is good; turn your courts into true halls of justice. Perhaps even yet the LORD God of Heaven’s Armies will have mercy on the remnant of his people.”“Do what is good and run from evil so that you may live! Then the LORD God of Heaven’s Armies will be your helper, just as you have claimed. Hate evil and love what is good; turn your courts into true halls of justice. Perhaps even yet the LORD God of Heaven’s Armies will have mercy on the remnant of his people.”
-Amos 5:14-15

Encourage someone around you today.

Today's WOD - 5:15a.m./9:00a.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. 

Buy In always starts as a group. 

WOD 18-12-9-6-3 Reps Of, For Time: 

DB Hang Clean
Back Extensions (GHD)
Hollow Rock
Mountain Climbers (4 count)

Cash Out 

“At the end of life we will not be judged by how many diplomas we have received, how much money we have made, how many great things we have done. We will be judged by ‘I was hungry and you gave me to eat, I was naked and you clothed me, I was homeless and you took me in.’ Hungry not only for bread — but hungry for love. Naked not only for clothing — but naked for human dignity and respect. Homeless not only for want of a room of bricks — but homeless because of rejection.” 
-Mother Teresa

BE STRONG!
Jay and Janice