Monday May 13, 2013

CF864 Strength and Conditioning 

We can be sure that we know God if we obey his commands. Anyone who says, “I know God,” but does not obey God’s commands is a liar, and the truth is not in that person. But if someone obeys God’s teaching, then in that person God’s love has truly reached its goal. This is how we can be sure we are living in God: Whoever says that he lives in God must live as Jesus lived.
1 John 2:4-6

Sir, my concern is not whether God is on our side; my greatest concern is to be on God's side, for God is always right.
-Abraham Lincoln

Today's WOD's - Start Promptly at: 
9:00a.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.) Strength  - Floor Press / Power Clean

Floor Press 1RM

NFT / After Floor Press - 2 X 8 Strict Dips (bar or rings)

Power Clean - 5,5,3,3,1,1

d.) Conditioning - AMRAP - 5 Minutes
5 Clapping Push-ups
7 Ball Slams

e.) Cash Out

FORM! 

How much time are you spending on mobility work? 

#1 Priority in the gym today - SET A NEW PR! 

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

Bike Week - this week
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.

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

We need to see our CF864 girls getting signed up...
Where you at girls?

Excuses or Results - Which one?

Hope your week is off to a great start!

BE STRONG!
Jay and Janice