Monday July 1, 2013

CF864 Strength and Conditioning

“Praise and glory and wisdom and thanks and honor and power and strength be to our God for ever and ever.” 
-Revelations 7:12

Thank God every morning when you get up that you have something to do which must be done, whether you like it or not.
-Charles Kingsley

Today's WOD's - Start Promptly at: 
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - July Dues (No Later Than July 1, 2013)
$10.00 Late fee on all dues after Monday, July 1
Thank you very much!

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 you are doing the WOD - you must do the Buy In with the group. 

b.) Buy In (starts at the time above) 

c.) Strength  - Floor Press / Work up to 5RM

d.) Conditioning - AMRAP 10 Minutes:

Rx'd=

3 Deadlifts - Load = your body weight on bar
10 Push-ups (HR)
100 Meter Sprint (50 and back) as fast as possible

e.) Cash Out - Finish Strong

#1 Priority in the gym today - Stronger than Yesterday!

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

How's your nutrition looking? 
70% Kitchen 30% Gym

CF864 Kids Camp - Get signed up
July 15-18

Constantly Varied - Be Prepared - Don't get in a Rut!

Action springs not from thought, but from a readiness for responsibility.

-Dietrich Bonhoeffer

We look forward to kicking off a great week with you guys!

BE STRONG!
Jay and Janice