Tuesday June 4, 2013

CF864 Strength and Conditioning

A gentle answer deflects anger, but harsh words make tempers flare.
-Proverbs 15:1

“Speak when you are angry and you will make the best speech you will ever regret.” 
-Ambrose Bierce

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

Reminder - June Dues (No Later Than June 1, 2013)
$10.00 Late fee on all dues after June 1
Thank you very much!

a.) Warm-up (spend at least 15 minutes before the buy in)
Arrive in time to warm-up.
If the group has started the Buy In please wait until the next group starts. 
Thank you!

b.) Buy In (starts as a group)

c.) WOD / AMRAP - 15

5 C2B Pull-ups
5 Dips (ring or bar) - strict form

d.) Cash Out

#1 Priority in the gym today - Gym Etiquette...Practice it!

Don't forget to include "skill work" in your warm up. 

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CF864 Kids Camp - 2 Dates:
June 10-13
July 15-18

Have an awesome day!

BE STRONG!
Jay and Janice