Thursday June 13, 2013

CF864 Strength and Conditioning

"No Whining Zone"

Train up a child in the way he should go; even when he is old he will not depart from it.
-Proverbs 22:6

“Don't forget that the most effective form of child abuse is giving a child everything they want.” 
-Randy Alcorn

Today's WOD's - Start Promptly at: 
5:15a.m./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  - Press 3 (Build to a heavy 3 rep set)

d.) Conditioning - For Time

Rx'd =
800 Meter Run
50 Thrusters (95/65)
30 C2B Pull-ups

e.) Cash Out 

#1 Priority in the gym today - FORM Partial reps do not count!

Do what you can, with what you have, where you are.
-Theodore Roosevelt

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

CF864 Kids Camp - 2 Dates:
June 10-13 (Last day! Great group of CF Kids)
July 15-18

BE STRONG!
Jay and Janice