Monday July 7, 2014

CF864 Strength and Conditioning

So do not worry about tomorrow. Let tomorrow worry about itself. Living faithfully is a large enough task for today.
-Matthew 6:34

“Words are easy, like the wind; Faithful friends are hard to find.” 
-William Shakespeare

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

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

ALL WODs / Buy In - start as a group.  

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Deadlift 3RM (Conventional Style)

d. Conditioning - For Time


25 Burpee Box Jumps (24/20)
50 Strict T2B (palms forward)
25 Burpee Box Jumps (24/20)

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT - Tonight  
Monday, July 7 (after last WOD) 7:00p.m.

Yoga - Tuesday July 8 at 7:15p.m. $5 (sign up at CF864)

30 Day Paleo Challenge
-Get your last food log turned in by Monday (7-7)
-Get your final Paleo WOD completed by Monday (7-7)
-$5 Due if you have not paid - Money goes to winner

It's Monday - get the week started off strong.

be strong!

Jay and Janice