Tuesday May 20, 2014

CF864 Strength and Conditioning

If you are wise and understand God’s ways, prove it by living an honorable life, doing good works with the humility that comes from wisdom. But if you are bitterly jealous and there is selfish ambition in your heart, don’t cover up the truth with boasting and lying. For jealousy and selfishness are not God’s kind of wisdom. Such things are earthly, unspiritual, and demonic. For wherever there is jealousy and selfish ambition, there you will find disorder and evil of every kind.
-James 3:13-16

“I am not bound to win, but I am bound to be true. I am not bound to 
succeed, but I am bound to live up to what light I have.” 
-Abraham Lincoln

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

ALL WODs start together as a group.

Mobility/Warm-up/Skill Work - Goat work. 

Buy In - always as a group

CF HQ Hero WOD - “Hansen“

Five rounds for time of:
2 Pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

KBS - American Style Swing (OH)
Burpees - Feet clear floor, clap overhead
GHD Sit-up (scale to AbMat if you have not been exposed to high volume on GHD) 

Scale / Modify - in order to complete within 40 minute time cap.


Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

Memorial Day Murph - Monday May 26 at 9:00a.m.
Sign up if you plan on coming.

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces

Yoga at CF864 - Next Tuesday May 27 at 7:15p.m. $5

“Never throw the first punch. If you have to throw the second, try to make sure they don't get up for a third.”
-Brandon Sanderson

be strong!
Jay and Janice