Friday July 31, 2015

CF864 Strength and Conditioning

”No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money. “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?
-Matthew 6:24-25


Take pride in exactly what it is you do and remember it’s okay to fail as long as you don’t give up.
-Dan O’Brien


Equipment needed for today’s WOD:
stopwatch, sidewalk chalk, Tunes (optional) How much "unplugged" time have you had this week? Try it you might like it!

Here it is...now go do it!

Pick one or two - No Excuses!

Today’s CF864 Home WOD:
20 rounds for time:
1 burpee
10 air squats


Option a.) 
150 Push-ups for time
Penalty – 5 Squats each time you stop


Option b.) 
10 Rounds of:
20 Meter Sprint (100% effort) for best time.
20 Meter converts to 65 Feet


Option c.) 
5 Rounds of:
30 Second Handstand hold /then 30 Second Plank Hold
30 Air Squats


Option d.) Challenge WOD
100 Air Squats
Run 1 Mile
100 2-Count Mountain Climbers
Run 1 Mile
100 Push-ups
Run 1 Mile
with a weighted vest

Option e.) 30 Minutes of:
Mobility work/Skill work/Yoga

Take the challenge if you have missed some of this weeks WODs or just been slack for no reason.


Abdominal Strength – 3 x 20 Hollow Rocks and 3 x Max Rep Sit-ups in 1 Minute
Rest as needed between rounds.

Back to a normal schedule on Monday. Look forward to seeing you then. Thanks again for being so awesome! We appreciate each and every one of you.

Post your WOD - times, rounds, pounds, etc. on CF864 FB

Don't look for excuses. They are easy to find!

BE STRONG!
Janice and Jay