Tuesday February 19, 2013

CF864 Strength and Conditioning

You plotted evil against me, but God turned it into good, in order to preserve the lives of many people who are alive today because of what happened. 
-Genesis 50:20 

“What draws people to be friends is that they see the same truth. They share it.” 
-C.S. Lewis 

Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

Buy In - Starts promptly at times above. Starts as a group. If you are late please wait until the next WOD starts.

WOD 

1) AMRAP - 8 Minutes
6 Burpees
12 One Arm Kbell Swing (6 each side)

Rest 2 Minutes

2) AMRAP - 8 Minutes
6 HSPU (scaled = HR Push-ups / No band HSPU)
12 Lateral Hops over PVC (each side = 1)

Cash Out

Your FORM!....It's far more important than the fast time that you are attempting to post on the whiteboard. Don't settle for poor sloppy form.

Train Smart

Mark your calendar and get signed up. New date set for strength clinic. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!
Jay and Janice