Monday July 8, 2013

CF864 Strength and Conditioning

Then I saw a new heaven and a new earth; for the first heaven and the first earth passed away, and there is no longer any sea. And I saw the holy city, new Jerusalem, coming down out of heaven from God, made ready as a bride adorned for her husband. And I heard a loud voice from the throne, saying, “Behold, the tabernacle of God is among men, and He will dwell among them, and they shall be His people, and God Himself will be among them, and He will wipe away every tear from their eyes; and there will no longer be any death; there will no longer be any mourning, or crying, or pain; the first things have passed away.”
-Revelation 21:1-4

“Self-centered indulgence, pride and a lack of shame over sin are now emblems of the American lifestyle.” 
-Billy Graham

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 3RM 

2 X 10 - One arm Kbell/Dbell Floor Press (AHAP-unbroken)

d.) Conditioning - 3 RFT:

20 Goblet Squats (32kg./16kg.)
15 Burpees
10 T2B

e.) Cash Out - Finish Strong

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

"Win If You Can, Lose If You Must, But NEVER QUIT!"
Cameron Trammell
 
CF864 Kids Camp - Get signed up
July 15-18

Constantly Varied.

There is no victory at bargain basement prices.
-Dwight D. Eisenhower 
(34th President of the United States from 1953 until 1961. He had previously been a five-star general in the United States Army during World War II)

It's Monday....Be Happy! 

BE STRONG!
Jay and Janice