Wednesday October 22, 2014

CF864 Strength and Conditioning


 The seed that fell on the footpath represents those who hear the message, only to have Satan come at once and take it away.
-Mark 4:15 (NLT)

Some people are like seed along the path, where the word is sown. As soon as they hear it, Satan comes and takes away the word that was sown in them.
-Mark 4:15 (NIV)

“You may delay, but time will not.” 
-Ben Franklin

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

Constantly Varied - Be Prepared for the Unexpected
-CrossFit

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - AMRAP 20

5 Back Extensions (slow reps - 3 second hold at top)
10 One Arm KB Press (AHAP) - 5 each side
15 Step OH Lunge (45/25)
20 Second Handstand Hold

d.) Cash Out - Finish Strong

Do you always skip/neglect the skill work and mobility work? Does it show in your WODs?

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014. 

Have a great Wednesday!

Never Give Up!
Jay and Janice