Friday August 9, 2013

CF864 Strength and Conditioning


For the Lord delights in his people; he crowns the humble with victory.
-Psalm 149:4

Somebody may beat me, but they are going to have to bleed to do it."
-Steve Prefontaine

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

When you arrive please start warming up (Mobility work / Skill work) and getting prepared before the Buy In starts.

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

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above) 

c.) WOD - 3 RFT:

15 G2O (TnG) 95/65
10 C2B Pull-ups
Run 300 Meters

d.) Cash Out - Finish Strong!

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

Reminder: No Saturday WOD this weekend - We will be in Columbia at "The Famously Hot Showdown"

Have a great day!

BE STRONG!
Jay and Janice