Tuesday February 5, 2013

CF864 Strength and Conditioning

A psalm of David, the servant of the Lord. He sang this song to the Lord on the day the Lord rescued him from all his enemies and from Saul. He sang: I love you, Lord; you are my strength. The Lord is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.
-Psalm 18:1-2

The men and women who are truly filled with light are those who have gazed deeply into the darkness of their own imperfect existence.
-Brennan Manning

Thanks again to all of our awesome volunteers that came out Saturday morning to make the half marathon a great event for so many dedicated athletes.

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. Always starts as a group.

Reminder - February Dues (by February 1, 2013)
$10.00 Late fee on all dues after February 3. 
Thank you!

WOD AMRAP - 15 

6 KBS (32kg./24kg.)
4 Dips (ring or bar)
2 Burpees

FORM!

Cash Out

Train Hard(er). Train Heavi(er). Train Smart(er).

Are you signed up yet?

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 - Saturday February 16
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

Check out the new long sleeve tees at the gym.
Extra marathon long sleeve shirts - $10 

Are you committed and dedicated? 

BE STRONG!
Jay and Janice