Tuesday July 1, 2014

CF864 Strength and Conditioning

The Sovereign Lord is my strength! He makes me as surefooted as a deer, able to tread upon the heights.
-Habakkuk 3:19

“Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat.”
-Sun Tzu

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

ALL WODs / Buy In - start as a group. 

Constantly Varied because Routine is the Enemy!

-CrossFit

Reminder - July Dues (NLT Tuesday July 1, 2014) 
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!

a.) Warm-up/Skill Work/Mobility 

b.) WOD -  10 RFT:

5 No Push-up Burpees 
10 Step Walking Lunge
15 Fast Single Unders
1 Arm Farmers Walk - Rack Position  

FW Load = 24/16 kg. KB 
FW Distance (to 25 Meter mark - switch arms and back) 
c.) Cash Out - Finish Strong

Skill Work - TGU / Hollow Body Hold 

Rx = Movement Standards-Full ROM/Form/Load

Reminder - We will be closed July 4th.
"Have a great day"

be strong!
Jay and Janice