Thursday May 9, 2013

CF864 Strength and Conditioning 

Be wise in the way you act with people who are not believers, making the most of every opportunity. When you talk, you should always be kind and pleasant so you will be able to answer everyone in the way you should.
-Colossians 4:5-6

“The greatest single cause of atheism in the world today is Christians: who acknowledge Jesus with their lips, walk out the door, and deny Him by their lifestyle. That is what an unbelieving world simply finds unbelievable.”
-Brennan Manning

Today's WOD's - Start Promptly at: 
5:15a.m./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 - Deadlift 3RM

After DL's - NFT - 3x8 Good mornings

d.) Conditioning - Alternating Tabata (20/10)
Deadlift 
Burpees

e.) Cash Out

FORM! 

How much mobility work are you doing?

#1 Priority in the gym today - BE AWESOME!

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  

Excuses or Results - You can't have both.
BE STRONG!
Jay and Janice