Thursday October 30, 2014

CF864 Strength and Conditioning

All Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. God uses it to prepare and equip his people to do every good work.
-2 Timothy 3:16-17

“God's definition of what matters is pretty straightforward. He measures our lives by how we love.” 
-Francis Chan

Constantly Varied - Be Prepared

Reminder - November Dues (NLT Saturday Nov. 1, 2014) 
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - and ALL WODs start as a group.

c.) WOD - For time:

50 KBS (24kg./16kg.)
50 Push-ups (HR)
50 Unbroken Single-unders (fast)
50 Box Jumps (24/20)
50 Unbroken Single-unders (fast)
50 Push-ups (HR)
50 KBS (24kg./16kg.)


d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Have a great day!

Never Give Up!
Jay and Janice