Friday May 10, 2013

CF864 STRENGTH and CONDITIONING

There is one God and Father of everything. He rules everything and is everywhere and is in everything.
Ephesians 4:6

“God doesn't require us to succeed, he only requires that you try.” 
-Mother Teresa 

Today's WOD's - Start Promptly at: 
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) WOD

3 RFT of:
15 Ground to Overhead (95/65)
Shuttle Sprint - 200 Meter (50M  and back twice)

-Rest

3 RFT of:
15 KBS (2 Pood/1 Pood)
Shuttle Sprint - 200 Meter (50M  and back twice)

d.) Cash Out

FORM! More important than your time.

How much mobility work have you done this week?

#1 Priority in the gym today - BE BETTER THAN YESTERDAY!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Get your bike out...knock the dust off, pump up the tires and take off! In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

Yard Sale - Saturday, May 11 at CF864 - BYOT (bring your own table) and get rid of your junk (treasures) - Let Gunny know if you are planning on setting up a table.

MDM - Memorial Day Murph at CF864 
Monday May 27 - 8:00a.m. (only workout)
Sign up list on the board at gym  

Question of the day: If you could see yourself through the eyes of others would you like what you see?

Excuses or Results - You pick...

BE STRONG!
Jay and Janice