Monday, July 21, 2014

Tuesday July 22, 2014


CF864 Strength and Conditioning

Keep your lives free from the love of money and be content with what you have, because God has said, "Never will I leave you; never will I forsake you."So we say with confidence, "The Lord is my helper; I will not be afraid. What can man do to me?"
-Hebrews 13:5-6

“Anything under God's control is never out of control.”
-Charles R. Swindoll

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

Train Smart - Stay Hydrated!

ALL WODs / Buy In - start as a group. 

Routine is the Enemy - 
Get out of that Rut!
-CrossFit

Yoga - Tonight at 7:15p.m. ($5) 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Power Clean 5RM

d.) Conditioning - For Time:


Run 1000 Meters 
30 Thrusters (95/65)
30 T2B (palms forward)

e.) Cash Out - Finish Strong

Skill Work - Rack Position / Hollow Rock

Rx = Movement Standards-Full ROM/Form/Load

CrossFit Kid's Camp July 28-31 (get signed up)

"Have a great day"


be strong!
Jay and Janice

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