Friday November 1, 2013

CF864 Strength and Conditioning

Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.
-1 Peter 5:8-9

“Do you not know that God entrusted you with that money (all above what buys necessities for your families) to feed the hungry, to clothe the naked, to help the stranger, the widow, the fatherless; and, indeed, as far as it will go, to relieve the wants of all mankind? How can you, how dare you, defraud the Lord, by applying it to any other purpose?” 
-John Wesley  

Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!  

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

Please arrive in time to allow you to warm up before the buy in. If you show up late please catch the next WOD. Thanks!

Skill Work - Get your "Goat Work" on. What movement do you struggle with the most? Work on it until it becomes your strength.

a.) Warm-up (spend at least 15 minutes before the buy in)

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

c.) WOD - 10 Rounds:

5 DU's (x3 singles)
10 Push-ups (HR)
15 Air Squats

FORM! Get full ROM (range of motion)

d.) Cash Out - Finish Strong!

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

New tees at the gym. Grab your favorite color!

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Do you give more than you take?

be strong!
Jay and Janice