Wednesday June 5, 2013

CF864 Strength and Conditioning

Yours, O Lord, is the greatness, the power, the glory, the victory, and the majesty. Everything in the heavens and on earth is yours, O Lord, and this is your kingdom. We adore you as the one who is over all things.
1 Chronicles 29:11

“In order to succeed, your desire for success should be greater than your fear of failure.” 
-Bill Cosby

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

b.) Buy In (starts as a group)

c.) WOD - 4 RFT:

10 Atlas Stone to Shoulder (5 ea. side) AHAP
15 Back Extensions (GHD) slow, strict form
20 Lateral Hops (over PVC) over and back = 1
Bear Crawl - length of gym and back (each round)
* Stay low on the Bear Crawl 

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

Hope your week is going well. Two days until Friday!

BE STRONG!
Jay and Janice