Wednesday February 6, 2013

CF864 Strength and Conditioning

For the word of the Lord holds true, and we can trust everything he does. He loves whatever is just and good; the unfailing love of the Lord fills the earth.
-Psalm 33:4-5

“When a man or woman is truly honest, it is virtually impossible to insult them personally.”
-Brennan Manning

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. 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 - Tabata 20/10
Sledge Hammer Strikes
Atlas Stone to Shoulder
Wall Ball (10' / 8')
Static Hold (P/U Bar)

Alternate L/R on Hammer and Stone

Train Hard. Train Heavy. Train Smart

CF864 Pump and Run 2013 - May 4

How are your results? How dedicated are you? Still relying on your Daily WOD to do it all? If your plans looks this this - Gym 100% / Nutrition 0% then I wouldn't expect very satisfying results. Work on getting a good balance. 

BE STRONG!
Jay and Janice