Tuesday July 8, 2014

CF864 Strength and Conditioning

The ways of God are without fault. The Lord’s words are pure. He is a shield to those who trust him. 
-Psalm 18:30

“Supreme excellence consists of breaking the enemy's resistance without fighting.”
-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 

Tabata KBS - 24kg./16kg. (8x20/10)
Tabata B2B Air Squats (8x20/10)
Run 1 Mile for time

KBS - Rx = American Style 
Tabata's are straight through with no rest between exercises. After last squat straight into run.

c.) Cash Out - Finish Strong

Skill Work - TGU / Hollow Body Hold 

Rx = Movement Standards-Full ROM/Form/Load

Yoga - Tonight (July 8) at 7:15p.m. $5 each 

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

"Have a great day"

be strong!
Jay and Janice