Monday June 10, 2013

CF864 Strength and Conditioning


Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.”

-Luke 6:38

“God comes right out and tells us why he gives us more money than we need. It's not so we can find more ways to spend it. It's not so we can indulge ourselves and spoil our children. It's not so we can insulate ourselves from needing God's provision. It's so we can give and give generously 
(2 Corinthians 8:14; 9:11)”
-Randy Alcorn, Money, Possessions and Eternity

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

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 the "Buy In" please wait until the next group starts. 
Thank you!

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  - Back Squat 3 (Build to a heavy 3 rep set)

d.) Conditioning - Rx'd =

3 x 

1 Minute Max Rep - Jumping Squats
1 Minute Rest

1 Minute Max Rep - Sit-ups

1 Minute Rest

1 Minute Max Rep - Burpees

1 Minute Rest

e.) Cash Out 

#1 Priority in the gym today - FORM Check your depth on squats

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

CF864 Kids Camp - 2 Dates:
June 10-13
July 15-18

There isn’t anything noble about being superior to another person.  True nobility is in being superior to the person you once were.

BE STRONG!
Jay and Janice