Wednesday February 20. 2013

CF864 Strength and Conditioning

Dear friends, if this is how God loved us, then we should love one another. No one has ever seen God, but if we love one another, God lives in union with us, and his love is made perfect in us
-1 John 4:11-12

“When you hold a grudge, you want someone else’s sorrow to reflect your level of hurt but the two rarely meet.” 
-Steve Maraboli

Today's WOD - 5:15a.m./9:00a.m.

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

Buy In - Starts promptly at times above. Starts as a group. If you are late please wait until the next WOD starts.

WOD - 1 x AFAP:

50 Wall Balls 

-Bear Crawl (down and back)

50 Hollow Rocks

-Duck Walk (down and back) stay low

50 Sledge Hammer Strikes (25 each side)

-Bear Crawl (down and back)

Cash Out

Train Smart - Use Proper Form

Mark your calendar and get signed up. New date set for strength clinic. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!
Jay and Janice