Thursday January 24, 2013

CF864 Strength and Conditioning

If you need wisdom, ask our generous God, and he will give it to you. He will not rebuke you for asking. 
-James 1:5

“Any fool can know. The point is to understand.” 
-Albert Einstein

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group.

Strength - Floor Press / Work up to 1 RM 

Conditioning - 4 Rounds AFAP: 

Goal = Perfect form / No Sloppy reps 

10 Dips (Bar or Ring)
25 Push-ups (HR)
10 DU's (singles x 3)

Cash Out

Train Hard. Train Heavy. Train Smart. Have Fun

CF864 Half Marathon - Saturday February 2
Get signed up today. 

Looking for PR's today! Show up ready to do hard work!

Have a great day

BE STRONG!
Jay and Janice