CF864 Strength and Conditioning
Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16
As thunder follows lightning, giving follows grace When God’s grace touches you, you can’t help but respond with generous giving.
-Randy Alcorn
Reminder - September Dues (NLT Sept. 1, 2014)
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please show up on time for WOD out of respect for your fellow CrossFitters.
b.) Buy In - Always start as a group.
c.) WOD - 3RFT:
10 G2OH (95/65)
200 Meter Shuttle Run (50 M and back twice)
- Rest
10 Strict T2B (palms forward)
200 Meter Shuttle Run (50 M and back twice)
Rest - The second round starts 2 minutes after last person finishes the first three rounds.
Form, Form, Form!
Scale based on your strength / fitness level
d.) Cash Out - Finish Strong
Train Smart - Hydrate!
Skill Work - Strict Pull-up / KB Rack Position
Get out of that Rut - Routine is the Enemy!
-CrossFit
Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.
Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.
Post WOD Recovery - Whey Protein / Kill Cliff or FitAid
Yoga - Tuesday September 1 at 7:15p.m. ($5 per person)
Tim Mann 5K Run - September 20 at 8:00a.m.
Train Hard. Eat Clean. Rest. Repeat
"Have a great day"
Never Give Up!
Jay and Janice
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