Tuesday July 9, 2013

CF864 Strength and Conditioning

Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us, to him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen.-Ephesians 3:20-21

"Too many people overvalue what they are not and undervalue what they are."
- Malcolm S. Forbes

Routine is the Enemy!

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

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

c.) WOD: EMOM

#1 EMOM - 7 Minutes

Rx'd = 
5 C2B Pull-ups
10 Ball Slams

Rest 3 Minutes

#2 EMOM - 7 Minutes

Rx'd=
5 Clapping Push-ups 
10 DU's (scaled = x 3)

d.) Cash Out

"Those who expect to reap the blessings of freedom, must, like men, undergo the fatigue of supporting it."
-Thomas Paine

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

CF864 Kids Camp - Get signed up
July 15-18

Punishing the Specialist
-CrossFit

Have a great day!

BE STRONG!
Jay and Janice